Why should I take Whey Protein after my Workout?

 whey proteinA regular training program followed by tangible progress requires a well thought through nutritional plan. Some people believe that it’s best not to eat anything after a workout but regardless of what you goal is protein, especially after a workout can’t do you any harm. In most cases, after you put your muscles under strain, it is beneficial to consume protein – the main compound of our cells, especially of muscle. In the 45 minutes that follows your workout (anabolic window), more happens than you could ever imagine. This is when the most reparative and recovery processes happen in your muscles.

Protein Timing – Why Post Workout?

During exercise muscle fibers are ripped and the protein breaks down. Afterwards, muscle protein synthesis remains stable, while protein breakdown increases significantly. Basically, this means that if you don’t increase your protein intake, you will break down rather than build muscle. It is absolutely essential for muscle hypertrophy (growth), to keep the protein intake high at all times but especially after workout. In the mentioned recovery process that follows your workout (around 45 minutes) protein is needed to restore and grow the muscle cells. Even though your body and workout intensity will benefit from pre- workout protein, after a strenuous session at the gym your muscles need it most – amino acids, after all, are the ‘building blocks’ of protein, which in turn is essential for muscle function and growth. You should definitely consider adding at least 30g of protein such as a scoop of Rule One Protein to your daily intake and ingest it post workout.

Types of Protein – Why Whey?

High-quality protein provides all the essential amino acids your body is unable to synthesize. Milk products and meats contain a large proportion of branched-chain amino acids so they can be quite a good choice. These amino acids are essential for stimulating new muscle and speed up muscle recovery, especially after hard workouts. Even though natural foods are often good sources of protein and amino acids, whey isolate and concentrate are the best post workout protein sources.  Protein is known not only to aid in muscle recovery and growth but it also keeps you full longer by reducing production of hormones responsible for hunger. People on high protein diets have less body fat and tend to snack less. Also, it is simply more convenient and quicker than preparing a meal and you can have it anywhere at any time.

But what if you knew that whey protein can help you fight off cancer and other diseases? Some studies show that whey protein increases glutathione production. Glutathione is an anti-oxidant your body uses to fight off free radicals causing diseases. Glutathione is made up from amino acids so you see how it’s very important to consume adequate protein, especially if you work out. It aids not only muscle healing but healing overall. Other studies also show that whey protein such as Whey Protein Gold Standard can help defeat high blood pressure and cholesterol.

You don’t always need fancy products. Less is more when it comes to supplements. Even though it’s important to consume adequate protein directly post workout, especially strength training, don’t forget all nutrients and food groups are important, and make sure you have a balanced diet.

Protein more than just a shake!

protein powderMost people think that Protein Powder is just something you should drink after a vigorous workout. Put it in your shaker, add your water and be on your way or add in some ice, fruit and almond milk and have it as a meal.
Sure that sounds good but did you know you can also add it to many different recipes to up your protein intake? I’m listing a few of my favorite recipes that incorporate protein powder into them. Try them out and let me know what you think! If you have a favorite please comment on it and we will try it out and see if it makes the cut here at Supplement Central!

Strawberries and Cream Protein Breakfast:

strawberry breakfast proteinA great way to start your morning. Strawberries & Cream loaded with protein

What do I need?
-1/2 cup quick rolled oats
-1 cup almond milk
-1/2 cup strawberries (cut up small)
-1 scoop of your favorite vanilla protein powder
Now what?
-place the milk in a saucepan, whisk in the protein and heat over medium heat until warm. Add in the oatmeal and cook over low heat for 5 minutes. Remove from stove and add in the berries. Eat, Enjoy:)

Protein Packed Quiche with a Chickpea Crust

quiche protein breakfast
We love a quiche. You can eat them for breakfast, lunch or dinner!

What do I need?
-1-15.5oz can chickpeas
-1/4 cup whole wheat flour
-1/4 cup protein powder
-2 tbsp. olive oil
-6 pieces turkey bacon
-2 1/4 cup egg whites
-1 cup milk
-1 -10oz package frozen spinach, thawed and drained
-1 oz. crumbled blue cheese
– 1/2 tsp. salt
Now what?
-preheat oven to 350F. grease 9 inch pie pan. pulse chickpeas, flour, protein powder & olive oil in a food processor and spread the dough evenly over the pie pan. Bake the crust for 15-20 minutes at 350G or until light golden brown.
-place bacon in skillet and cook over medium heat until crispy. Remove from heat and crumble
-With whisk mix together bacon, egg whites, spinach, blue cheese, milk and salt. Whisk until smooth. Pour into the pie pan and prebaked crust. Bake at 350F for 40 minutes or until set.
Makes 8 servings.
Nutritional info: 200 Calories, 7 grams fat, 4 fiber, 17 grams protein.

Stay tuned for more great recipes every week!

Quest Strawberry Shortcake cookies

quest cookies

Faithfully every morning I have a Strawberry Cheesecake Quest bar.  And every morning I have to hide them from my kids.  I have been meaning to try this recipe for some time now.  I wish I didn’t wait so long because these are delicious!!  I now have new breakfast snack to hide from them and sometimes my husband as well..LOL.

What do I need:

-1 Strawberry Cheesecake Quest Bar
– 1/2 cup strawberries, chopped
-1 egg
-2 tbsp. fat free cream cheese, softened
-1/4 cup nonfat greek yougurt
-1/4 cup zero calorie sweetener
-1/4 cup coconut flour
-1 scoop & 1 tbsp. strawberry flavored protein powder
-1/4 tsp. baking powder
-pinch of salt

Now what?

-Preheat the oven to 350 degrees
-in a small bowl, combine the strawberries with w/1 tbsp. protein powder and set aside
-In a stand mixer add egg, cream cheese, greek yogurt, zero calorie sweetner, coconut flour, strawberry protein powder, baking powder and salt.  Mix until smooth
-Break up quest bar into small pieces and stir into dough
-fold in strawberries and shape cookies into desired size on a nonstick cookie sheet or parchament paper
-Bake for 13 minutes or until golden brown.  Let cool
-try not to consume them all in one sitting:)

Whats the damage?

4 cookies=1 serving…..150 calories, 5g fat, 6g net carbs, 17g protein

 

 

 

Holy Delicious Mint Chocolate Chip Fudge protein Brownies

protein brownieIf you are anything like me then there is no way you can only eat one brownie.  I LOVE them..All they chocolatey goodness…especially warm from the oven.  Ok, I’m now salivating!  So when I stumbled upon this recipe I figured I would give it a go.  A brownie recipe that incorporates a frosting and mint chip!  Double Bonus!! Although some of the ingredients don’t match up to your “typical” brownie I promise that they do not disappoint.  So without further ado the Mint Chocolate Chip Fudge Protein Brownie:

What do I need:  First you need to make the Protein Brownies

– 1 cup of protein powder
– 1/2 cup. cacao powder
– 1/4 cup arrowroot
– 1/4 cup coconut flour
-1 tsp. baking soda
– 1tsp. baking powder
– 1 egg
– 2 tsp. peppermint extract
– 1/2 cup applesauce
– 1/2 cup coconut nectar
– 1/2 cup hot water 

Now what?

Place all ingredients into a bowl and mix together, end with adding hot water. Batter will be thick runny. Spread protein bar batter into a lightly coconut oil greased 11×7 baking dish. Bake at 350 for 30 minutes.
– As bars cool, make up frosting. Then spread onto brownie protein bars and top with mint frosting and chocolate chips
– Cut into 16-18 slices.  Store in refrigerator…if you have any leftover!

What do I need for the frosting?

– 1 large avacado
– 1 1/2 bananas
– 1/2 cup coconut butter
-6 tbsp. coconut oil
-1 tbsp. vanilla extract
-1/2 tsp-1 tsp. peppermint extract
– handful of spinach
– 1 tbsp of water 

Now what to do?

the protein brownies should be made by now (hopefully you haven’t already ate them)!
– Place fudge frosting ingredients into a blender and blend until smooth and creamy
-As long as the brownies are cool then you can spread the mint fudge frosting on the top.  Top with some chocolate chips if desired (of course you want to..who doesn’t want chocolate chips)!
-Place the mint fudge brownies in the fridge to let the frosting set before slicing
-Enjoy!

Labrada’s All New BCAA Power

Fermented BCAA Power

The all new Labrada BCAA POWER is a combination 7 grams of fermented BCAA’s (2:1:1), 3 grams of Fermented Glutamine and 1 gram of coconut water extract for added electrolytes. Check out the video to get the latest information on this great new product from Labrada!

7 grams natural BCAA’s – no byproducts or contaminants.

3 grams of Glutamine – for increased recovery and immune support

BCAA POWER

1 gram of Coconut Water Extract
Electrolytes include:
20mg Calcium
40mg Potassium
25mg Sodium
2mg Magnesium
1mcg Chromium
1mcg Molybdenum