2012 Weekly Challenge #30: Fuel Up with a Protein Shake

With the overwhelming variety of sports foods available today, it can be difficult to figure out what to eat to fuel your workouts. Before gels, bars, or sports drinks, though, it is important to note that the best way that you can prepare your body for a workout is to properly recover from your previous workout. Your recovery foods should include protein for muscle recovery along with glycogen-replenishing carbohydrates.

Benefits of protein:

• Builds lean muscle tissue and aids in muscle recovery after workouts
• Helps to keep blood sugar even to avoid "bonking" during exercise
• Prevents carb and sugar cravings and mood swings that come with fluctuating blood sugar levels
• Works with carbohydrates to replenish your glycogen stores after long workouts, helping to prepare your body for your next workout
• Gives your meals staying power by helping you to feel full longer

How should I refuel after a workout?

Most dietitians recommend consuming a post-workout snack or meal that contains a moderate amount of protein (10-20 grams) within 30 minutes. A 2009 study published in the Journal of the American Dietetic Association found that consuming more than 30 grams of protein in a single sitting didn’t help muscles any further than more moderate amounts. Active.com recommends following the 30/30 rule: eat less than 30 grams of protein in less than 30 minutes post-workout. (source)

Your Challenge this week: Fuel up (or refuel) with a protein shake. Your body will love you for it!