Happy holidays, Fitness Friends! How's your protein intake? I just read an article from the National Academy of Sports Medicine that may help you maximize this essential nutrient. As a fitness professional, I'm always benchmarking my nutrition against the latest data. I thought you might want to as well since protein is such a vital nutrient to those seeking strength and fitness gains.
The article, titled, "THE SECOND SCOOP ON PROTEIN: WHEN, WHAT AND HOW MUCH?," by Fabio Comana, revisits the importance of protein ingestion as part of an athlete's nutritional strategy (and by athlete, I mean you!). But that always begs questions, as the title implies: when is the optimal time to ingest protein? What kinds of protein are most useful? And how much is optimal?
I have included the link to the full article here for those who want the complete breakdown, but for those like me with a short attention span who just want the science-based bottom line from leading dietitians, fitness experts, and certifying agencies, here you go:
Aside from eating whole foods-based protein sources, my personal habit of more than a decade is consuming a protein shake immediately after a strenuous workout. My go-to recipe is a scoop of vanilla or chocolate Swiig Daily Whey Protein (20 g), a scoop of Swiig Get Flexible supplement (for joint health and mobility), a scoop of Get Recovered supplement (for regeneration and recovery), a handful of spinach and/or kale, a handful of sliced carrots, a handful of seasonal berries, half a banana, about a half a cup of organic milk and some ice. If I need the shake to tide me over longer, I will blend in a spoonful of raw, organic almond butter.
If after reading this you realize that you're not getting enough protein, or the right kinds of protein, or ingesting it with sufficient frequency, make that a goal as we head into 2018.
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Molly is a wife, mom,
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I am not a registered dietitian, nor a medical professional. My blog is a representation of my views and experiences, which are not intended as medical advice. While I am a certified personal trainer, descriptions of things I eat and exercises I perform may not be suitable for everyone. Please speak with a medical professional before making any changes to your current routine.