7. Fueling for Performance
When it comes to loosing weight, gaining muscle, recovering from exercise or just maintaining good health, a balanced diet is all you need to fuel your body for optimal performance!
The Power of Protein
A common misconception when it comes to protein is that in order to build muscle - more is better! While high quality protein can help to improve the process of rebuilding muscle after intense exercise, just 10 to 20 grams of protein, found in many common foods such as milk, yogurt, cheese, egg or meat, is all you need. You should also try adding foods that contain carbohydrate to your post workout snack such as a piece of fruit, a cereal bar, a bagel, or cereals.
One refreshing option is chocolate milk since it contains both protein and carbohydrates. In fact, research shows that chocolate milk can help improve recovery by allowing for faster delivery of protein to the muscle – right where you need it. So don’t waste your money on supplements, go for real food instead!
Food First!
Most supplements contain more protein than is needed for recovery and they also lack carbohydrate and other important vitamins and minerals that are naturally present in whole foods. Instead of an expensive protein supplement here are some snacks that provide adequate protein and carbohydrate after a workout:
- A large glass of milk or chocolate milk
- A small wrap with meat and cheese
- A peanut butter and jam sandwich.
Sidestep the Supplements
In addition, if you are relying on supplements to help you lose body fat, you may be disappointed with the results. But we do know that following a balanced, low-calorie diet that includes enough protein throughout the day will help you achieve your goal. Instead of reaching for a bottle of pills or powder, try grabbing a balanced nutritious snack instead, your muscles will thank you!
