Protein is essential in everyones diet, not just for those who work out.
It is a part of every cell in your body and no other nutrient play so many different roles in keeping you alive and healthy. It is involved in growth and repair of your muscles, bones, skin, tendons, ligaments, hair, eyes and other tissues; without it your body would degenerate and literally fall apart.
I won't bore you with chemistry and stuff, but the short of it is that there are about 20 'building blocks' of protein called amino acids. 9 of these are 'essential amino acids'. These cannot be produced by the body (like the other 11 can) so you must get them from food.
Protein is found easiest in meats (including seafood) and dairy, as 'complete protein' that can be used by the body. Beans and legumes provide the most protein next to meats and dairy, but only as 'imcomplete protein'. Pair them with grains, seeds, nuts and vegetables and you will get complete protein.
Another way of getting protein by consuming protein powder.
I use Whey Protein Isolate, a derivative of milk that is 90-98% pure protein, with little fat and lactose that releases itself very quicckly into the body, perfect for pre/post-workout. I also use Casein, which takes longer to be released into the body, about 7 hours so they say, perfect for taking before bed to provide and protect your muscles with continual protein while you sleep.
I can't stress the importance of fuelling yourself pre-workout, as well as refuelling post-workout.
Before cardio (about an hour before) you should consume predominantly carbohydrates as they are the body's preferred source of energy.
Before any strength exercise (1-2 hours before) you should consume about half carbohydrates and half protein.
The most convenient way to consume your pre/post-workout energy is with a protein shake/smoothie. For pure protein, simply chuck a scoop of protein powder and a cup of water in your shaker and shake. Easy!
To get your carbs in there though you'll need to add some fruit, veg or grains (oats blend well!) to blend with it too.
Here are some of my favorites!
Berries (any sort)
Banana
Apple
Pumpkin
Peach
Kiwi
Avocado
Pear
Spinach
Mango
Sweet potato
You can also add nut butters, spices, coffee granules, extracts, different flavors of milk, raw nuts even!
This is one of my favorites:
1 frozen banana
1 scoop whey protein powder, I use vanillla
1/2 tbsp almond butter
1/2 cup almond milk
1 tsp pure honey
1/4 tsp vanilla extract
4 almonds, chopped for on top
Simply toss all the ingredients (except almonds) into a blender and mix it up!
Pour into a glass and top with almonds. Enjoy :)
Carly
xo
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