amino acids

, , ,

Tasty Tuesday - Protein Powder

, , ,

I (Meghan) recently made a commitment to eat more protein and pay attention to the actual nutrients I'm consuming as opposed to just going with "I'm eating healthy because I eat lots of fruit, veggies and whole foods." Since that time (about 5 months ago), I've discovered that eating protein is more difficult than I had thought. In order to eat protein in every meal and have it as a main source of my snacks, I had to prepare and think ahead (a lot!) about my food.

I turned to protein powder because 1) it's easy and quick and 2) it can be used in smoothies and baking. I experimented with a few different protein powders, from store bought to order online, cheap to expensive. I found that the more expensive ones are worth it. They taste less powdery and processed and I found I had better results - less hungry and improved athletic performance. Also, I was able to use the more expensive protein powders more than once in a day. My favorite is the Vanilla Collagen Sport by Neocell Sport.

Pros:

  • Tasteless
  • contains L-glutamine, an amino acid that is crucial in the muscle recovery process.
  • contains 30% of daily vitamin and mineral needs

Cons:

  • Have to order it online and it arrives via FedEx which requires a signature for delivery (which, if you live in NYC without a doorman, you know how annoying that is!)
  • Expensive (compared to going to your local grocery store/GNC)

How did I use all this protein powder?

I made smoothies. My favorite ingredients for smoothies:

  • Bananas
  • Mango (frozen)
  • Spinach
  • Blueberries
  • Flax seed
  • Peaches

And I made muffins and pancakes! Thanks to Pinterest and the gluten-free craze, I was able to find lots of great recipes that replace flour with protein powder. I used protein powder, eggs and bananas as my base and added in flax seed, cinnamon, blueberries, stevia and applesauce.

What's your favorite protein recipe? Share in the comments section. 

 

How to Recover Fast and Foods that Help

After working out, especially if you've worked out for over an hour, it’s essential that you replenish your muscles and body with the needed nutrients. During prolonged and/or intense exercise, your muscle tissue breaks down. By replenishing your muscles quickly, you will recover faster and feel stronger.

So, what does that mean and how do you repair your muscles? You eat and drink! First off, make sure you hydrate during the workout and then replace the lost fluids post workout. Next, eat a 4:1 carb to protein source. Carbs are your energy and protein provides the amino acids needed to rebuild muscle tissue. 

Here are some good options that will get you close to the recommended 4:1 ratio:

  • English muffin with 2 tbs of almond butter = 3:1
  • Banana and 2 tbs almond butter = 4:1
  • Smoothie: 1/2 c water, 1/2 c milk, banana & 1/2 c blueberries and 2 ice cubes = 3:1
  • Horizon Low fat Chocolate Milk box = 3:1

After eating and drinking, make sure you stretch out those tired muscles. And allow your body to rest, especially if the workout was intense, in order to allow the body to repair at a natural pace. We love foam rolling or getting a massage after a long run.