VIDEO: Working out? Amp up your protein intake!
Whether you're weight training, running, boxing or attempting to channel your inner yogi (see picture below), it's important to refuel and give your body the proper nutrition after a work-out.
Unfortunately this is NOT pizza or candy, but it doesn't have to be blah-blah boring either.
I recently had the chance to chat with Ruth Tal for E! News about plant-based protein sources and the best way to combine them for the perfect post-workout meal. (Ruth is the woman behind all the scrumptious and yummy recipes at Fresh restaurants)
Hungry? I know, me too.
Ok, more on the whole PROTEIN subject. Protein is made up of amino acids, and those amino acids are the building blocks for your muscles. When you work out, you are putting a lot of stress on your muscles; depending on the type of training you are doing, you might actually be breaking the muscles down as you work on your fitness. Refuelling them with those building blocks 30 - 60 minutes after a work out will help with the recovery time and pain.
There seems to be quite a lot of variance on what people recommend for protein intake. It seems that the low end is 0.8g/kg and if you are active you can bump it up all the way to 1.4g/kg.
Example: if you are a 125lb individual, your range of protein intake would be: 45g - 78g
I'm just a regular person, not a nutritionist nor have I done extensive research on the subject. Take what I say as a starting point and continue learning on the subject! If you have specific questions on the matter, I'll reach out to professionals and get back to you. Personally, I am on the high end of daily recommended protein intake and maybe even higher.
GET NERDY WITH ME:
Here's an article worth looking at the Effect of Exercise on Dietary Protein Requirements.