How much protein should I be eating? When should I eat protein? Should I use protein supplements? What is the best protein to use? These are all common questions that get asked by members in the box or by avid gym goers and health enthusiasts. The answer isn’t as easy as some might think; the answer will be different for most people. The main objective of protein is to repair and build muscles after vigorous activity. However, there are some things to take into consideration or research when trying to determine the right protein or when it should be taken.
Some things to think about when determining protein amount and timing:
- What are my goals? Weight loss or weight gain?
- In order to determine the right amount of protein for yourself you have to understand your goals and take in the appropriate amount to help you achieve your goal. Amounts are dependent on body size and physical activity levels. Our performance athletes are going to need to take in more protein to repair and recover their bodies after high amounts of volume and intensity. Whereas our members who have more of a wellness and weight loss focus will require a smaller amount. Calorie amount must be not overlooked.
- Do I get enough through my diet?
- Most people don’t eat enough protein in their daily diet to justify using supplements. Adequate amounts of protein should be obtained through foods such as lean meats, dairy, as well as nuts. This also varies depending on body size and goals. The average person’s diet is typically high in carbohydrates and fat.
- When should I use protein?
- Each meal should contain some sort of protein and should be balanced throughout all meals. Commonly people eat large amounts of protein at dinner and much smaller amounts earlier in the day. The body will only process so much protein at a time so protein intake shouldn’t exceed 30-40 g per meal. Large amounts of protein in a serving are harder for the body to digest.
- Protein supplements are great for post workouts. During a training session you are breaking down muscle and the tissue and in order to repair and grow stronger you must replace what was just burned off and heal the damaged muscle. Your body has a metabolic window of 30-45 min after a workout so it is important to have a post workout shake or snack ready to go.
- What protein should I use?
- There are more supplement brands on the market that I can count. When it comes to picking the right protein powder to use, make sure you research different brands to find out what makes the most sense for you and your goals. Just like any product you will find some on the higher end of the spectrum and some on the lower end.
Here are some options to get you started if you are looking to use a protein powder.
- SFH (Stronger, Faster, Healthier) PURE
- This would be considered a high end protein that is very clean and doesn’t contain any artificial sweeteners or GMO’s and is obtained from free range cows. Many athletes training for performance and need a speedy recovery use SFH. Should be mostly be used immediately after workouts and contains 24g of protein and 120 calories per serving.
- Advocare Muscle Gain – Contains 25g of protein and 150 calories per serving. Muscle gain is tested for banned substances to ensure it is safe for athletes. This can be taken as a morning breakfast but most importantly after a workout to aid in muscle repair and development.
- Zeal for Life Protein – Also a clean protein with high nutritional value. It contains 14g of protein and 100 calories per serving. Great for weight management as well as general wellness. Zeal protein can be used as a meal replacement. Also good for a post workout snack. Great for people who have trouble getting enough protein and nutrients throughout the day.
Understanding what your body needs to help it recover and continue to improve is crucial for your success in the gym. It not just about what you do in the gym for that hour a day it’s about what you do outside of the gym the other 23 hours the have the biggest impact of your goals. For guidance on how set yourself up for success and to kill it the next day in the gym contact one of CFC’s coaches! We are here to help you create a better version of you!
Everyone knows that water is good for them and may understand the basic importance of water and what it does for you. The unfortunate side is that most people do not value it like they should which could possibly be because they truly don?t know many of the other important benefits that come with it. To refer to some of the common benefits of H2O, check out the previous article we posted here?about water.
Outside of hydration, aiding in metabolism and digestion, and fighting headaches water provides many other useful aids in health, lifestyle, and training that people tend to overlook. This article is meant to focus on those areas to help you get more excited and value water more. So here is a list of some overlooked benefits. Your body will love you for it!
Improves Your Mood
- Even if you are mildly dehydrated it can impact your mood. So keep the water close so you feel refreshed.
Naturally Prevents Headaches
- According to studies going to long without water can trigger a headache or migraine, so by consistently drinking water it reduces the trigger to occur.
- Lubricates joints and cartilage
- It keeps the joints hydrated and reduces stiffness
- Cartilage which protects bones is made up of 85% water
Aids In Cold Weather Workouts
- Cold weather can dehydrate you just as much as hot weather.
- We lose water through respiration, and when we exercise in the cold we work harder under the layers and therefore sweat and breathe heavier.
- Cold weather reduces thirst and water cravings, increasing dehydration rate.
Eat Your Water
- Fruits in vegetable that have high water content such as watermelon, cucumber, and strawberries also contain other nutrients that aid in hydration and provide good nutritious snacks.
Improves Skin Health
- Staying hydrated reduces wrinkles by delivery nutrients to the skin cells and helps maintain elasticity.
- Aids in reducing dryness and cracking especially during the cold months.
Exercise In It
- Aerobic workouts in water is great for low impact ? low stress cardio exercise.
- Getting in a good pool workout is great the change up your routine and will aid in recovery between weight training or high impact training sessions.
Soak It Up
- Spa therapy can help relieve pain and aid in relaxation.
- A hot bath with Epson salts can help your muscles relax and relieve tension.
How Much Do I Need To Stay Hydrated
I wanted to include it to?remind everyone how much they need or how to figure out how much.
- Take your bodyweight and divide by 2 to find how many ounces you need
- Divide the ounces by 8 to give you the amount of cups.
- This will give you a baseline but may need to increase depending on your activity level.
- A good goal would be 80-100oz
Now that the New Year health and fitness resolutions are upon us, I challenge everyone to not only get fit and healthy by exercising and improving their nutrition but to make an additional resolution and value water. If people can truly understand the importance of what it can do for them then more resolutions will be successful. Quality of life will be improved which will carry over into other aspects of life such as productivity, mood, and fitness and performance.
So get rid of the high calorie sugary, over caffeinated drinks and start drinking some ice cold water. Then come see us at CrossFit Collinsville for help with your New Year?s Resolutions! Our trainers will help you stay accountable to see your resolution through and be successful in reaching your goals through the entire year!
If you or someone you know and love is creating their life around health, fitness, and general wellness then this is meant for you! ?I act very different around the Holiday?s than I use to and it continues to leave me more satisfied each and every year. ?Instead of 8 weeks of throwing things out the window I enjoy 6 perfect days spread out over 63 ?holiday season? days. Yep that?s it ? the holiday season which I define as Halloween through New Year?s Day is a whopping 63 days!?? The holidays season represents a breather or break from my normal routine by enjoying the gift of moderation! I enjoy all that the holiday?s have to offer ? I eat the wonderful festive foods that leave you waddling to the couch for a nap. I enjoy them on the Holiday itself = Halloween Day, Thanksgiving Day, Christmas Eve (starting at dinner), through Christmas Day, and New Year?s Eve (starting at dinner) through New Year?s Day.
During those windows I take a break and relax my grip on my health and fitness plan guilt free! The other 57 days of the holiday season I stick with my goals & routine all thanks to some excellent Fit Gifts that are in my tool belt. My gift to you this holiday season is a gift-giving (or receiving) guide that will help you stay on track the other 57 days of the Holiday Season and propel you into the start of 2015!
My personal picks for the top 10 tools that can help the health nut (or wannabe Health nut) on your list this year:
1)?? Fitness Tracker ? general awareness of how much we actually move/day, built in accountability partner. Key features to look for:
- Sleep tracking
- Calories burned
- Heart rate monitor
Some of my favorites can be found at:
- Budget Friendly options from other brands can often be found on Group or Amazon.
2)?? Food Scale ? Keeps my awareness up on portion sizes. Key features:
- Multiple until of measure
- Easy to store
- Clear display
Some of my favorites can be found at:
3)?? Re-fillable Water Container ? hydration is key in weight loss and overall performance. It will also keep hunger at bay and cravings down to a minimum. Added benefits are fighting off sickness during the flu season. For more on the importance of water ? check out my article by clicking here.?My top favorites:
- ?24 oz. Tervis Tumbler w/lid ? 4 of these a day and you are hitting your daily intake of h20
- 20 oz. camelback spill proof water bottle?
- Brookstone ? flavor it water bottle
4)?? Food Journal + water journal? most popular is by www.myfitnesspal.com
5)?? Gym membership ? not all gyms are created equal. Many will be having the join for a $1 promotion but keep in mind all you get is the space and equipment ? no plan on how to actually develop a workout to benefit your body, its needs, and your goals. Once they get you in the door its up sell time so be ready! Instead consider what we have to offer ? straightforward monthly fee that gives you the plan, the coaching, the progressions as you improve, and outlets to learn more about healthy habits.?Click here to learn more about us.
6)?? Shaker bottle with storage – I love the ProStak by blender bottle ? check it out.
7)?? Great pair of shoes ? Reebok Nano?s and Inov-8 is my top choices for everyday workout shoes.?? Plus the color options are endless!
8)?? Recovery tools ? consider a package like the one offered by Rogue Fitness.
9)?? Gift Card to their favorite apparel store so they can stock up some goodies!
10) Subscription to a health magazine where they can continue to learn tricks of the trade! Some ideas to get you started:
- For him – Men?s Health: http://www.menshealth.com
- For her – Women?s Health: http://magazine-subscription.com-sub.info/Womens-Health/Welcome
- For both: http://www.theboxmag.com
Feel free to share some of your pics. Happy Holidays everyone!