What kind of protein should I eat following a workout?

I get this question all the time. Let’s begin with WHY?

Why do I need protein after a workout?  The easiest answer is muscle repair and recovery.  During a workout we stress the muscles by asking them to perform exercise tasks.  If we workout at an intense level or for long periods of time, in excess of 60 minutes, the working muscles are taxed and stressed in order to perform the exercise.  When we do this we are stimulating the muscle as well as fatiguing the muscles.  To recover properly, the muscles require REST and PROTEIN.  Protein helps muscles recover, by building more tissue, hypertrophy, as well as repairing the micro tears that occur in the muscles during exercise.  Micro tears sound scary, but they are not.  It is simply the bodies way of building muscle.  If we did not have micro tears the muscle would not be able to get bigger in size.

Protein is the fuel the muscles need to recover, repair and build.  We need to sufficiently stimulate muscle protein synthesis—the process that helps promote the muscle repair and growth after exercise. As well, we need 60-70 grams of carbs to rebuild our glycogen stores, another topic!!

The type of protein you put into your body is important. We can choose to put in, what I call, low quality protein or high quality protein. What you put into your body IS your bodies fuel.  If you were fortunate enough to own a very expensive sports car, you likely would not chose to put low quality fuel and expect it to run at it’s highest performance level.  The body is similar, higher quality or CLEAN foods, are like high octane performance fuel for your body.  Note: after a workout we need fast absorbing protein, so a liquid or powder will be the fastest absorbing hence, being the first responders to the repair process.  However, clean and high quality protein is just as important.  So if you must get it in fast, go for powder/liquid followed by high quality clean protein such as chicken, salmon, quinoa, eggs etc at a later time in your day. The typical person should try to consume 20 grams of protein following a workout.  It is best to put this in within 1 hour of ending the workout.

Let’s look at some options:

Plant Based Protein – 20 grams, two scoops.  Organic Plant Based protein is fast absorbing and has no lactose intolerance issues related to it like Whey protein. Nor does it have Inflammatory issues related to it as Soy Protein has.

Chicken 20 grams, size deck of cards, 4-5 oz.

Salmon 20 grams, size deck of cards, 4-5 oz.
Beans 20 grams, 15 oz. can is ONLY 7 grams so best to combine this with other source of protein to get the recommended 20 grams.
Egg Whites – 20 grams equals 4 egg whites

Here are some items that I have found helpful in getting good high quality protein to fuel my Maserati. Photos are not the best in the west but you get the idea!!!

Eat Well! Stay Well and MOVE MOVE MOVE!!!!

My Best,
Deb

Organic Plant Based Protein - COSTCO

Organic Plant Based Protein – COSTCO

IMG_0111

Almond Milk to add to Protein Powder, or add water or juice. - Trader Joes

Almond Milk to add to Protein Powder, or add water or juice. – Trader Joes

Nutritional Info on Almond Milk

Nutritional Info on Almond Milk

Perfect Bar - COSTCO, SPROUTS, WHOLE FOODS Free of Soy, Peanuts, Dairy

Perfect Bar Almond Coconut – COSTCO, SPROUTS, WHOLE FOODS
Free of Soy, Peanuts, Dairy

Nutritional Value of Perfect Bar, NOTE - there are several kinds of these, make sure you are getting what you want!! Many flavors have soy and peanuts!!

Nutritional Value of Perfect Bar, NOTE – there are several kinds of these, make sure you are getting what you want!! Many flavors have soy and peanuts!!

Go Macro Bar - SPROUTS, WHOLE FOODS. Free of soy, dairy and peanuts

Go Macro Bar Cashew Carmel- SPROUTS, WHOLE FOODS. Free of soy, dairy and peanuts

Nutritional Value of Macro Bar. There are several of these as well, make sure you are getting what you want.  Many flavors have soy, dairy and peanuts.

Nutritional Value of Macro Bar. There are several of these as well, make sure you are getting what you want. Many flavors have soy, dairy and peanuts.

Black Bean Pasta - SPROUTS, WHOLE FOODS - this stuff is GREAT! Cooks up like angel hair, serve like any other angel hair pasta dish!!  25 grams protein, 2 grams fat!!!!!!

Organic Black Bean Pasta – SPROUTS, WHOLE FOODS – this stuff is GREAT! Cooks up like angel hair, serve like any other angel hair pasta dish!! 25 grams protein, 2 grams fat!!!!!!

Yeah pasta again!!!!! Gluten Free!!

Yeah pasta again!!!!! Gluten Free!!