Wellness Wednesdays by Nurse Fiona – The Importance of Protein After Exercise
We have all heard about the importance of protein consumption after exercising. Whether you are trying to burn fat, build muscle or sculpt your body, the intake of protein after exercise or body treatments such as Emsculpt is essential to obtain these goals.
When we exercise our muscles are constantly being damaged and torn apart. Post exercise our muscles require a sufficient amount of protein to repair and rebuild muscle or break down fat. The recommended daily amount of protein is 0.8g/kg. This is an insufficient amount for athletes or those who exercise regularly. It is recommended to increase your protein intake from 1-2g/kg if undertaking moderate to advanced athletic exercise.
Protein is a macronutrient, that every human needs to maintain optimal health and wellbeing. When we consume protein it is broken down by our stomach acid and digestive enzymes into the building blocks of life known as amino acids. Your body needs 20 different amino acids to grow and function properly. Amino acids help to enhance athletic performance, build muscle and promote recovery.
Post exercise tips
- Consume protein 60-90 minutes after exercise: Recent research from the University of Canada found that the timing of protein intake after exercise is important in muscle building and recovery. Positive protein uptake was recorded within the first hour after a workout. This particular study also recommended consuming carbohydrates with protein to enhance in the absorption and digestion into amino acids. (1)
- Good digestion: Protein needs to be broken down into amino acids before it can be absorbed into our bloodstream to work on building muscle or breaking down fat. Protein is broken down by our stomach acid and pancreatic enzymes. These 2 steps in digestion need to be functioning optimally to ensure the protein you are eating is being delivered to muscles after any form of exercise. Many gym junkies or body builders complain that some protein food sources or powders can leave them feeling nauseous or bloated- this can be due to their inability to break down this macronutrient. If you are struggling to digest protein, try consuming 1tsp of apple cider vinegar and 1 digestive enzyme before protein consumption.
- Book in for Amino Muscle Plus IV drip: Nuriss IV lounge have launched the amazing Amino Muscle plus IV drip. This IV drip contains the medical grade amino acids taurine, phenylalanine, tryptophan, tyrosine, ornithine and methionine required for muscle recovery and fat burning. We also infuse our B complex for an energy boost and to promote detoxification after exercise. This IV drip is also known to promote athletic performance and energy production whilst reducing recovery time after workouts.
- Prepare protein snacks in bulk: Below is a link to Nurse Fiona’s protein balls. These snacks are ideal after exercise due to the protein, carbohydrate and fat content.
Almond Milk Recipe
It is thought that after infancy, 70% of the adult population has a reduced ability to digest lactose in cow’s milk. Undigested lactose can contribute to an array of health problems from bloating and cramps to acne or eczema.
Almond milk is a great dairy free alternative, rich in nutrients such as Vitamin E.
Vitamin E is an important antioxidant in preventing free radical damage produced through exercise. Add 1 tbsp of high quality protein powder to this almond milk to give you an energy and vitamin boost after your workout.
This delicious almond milk is a simple and easy recipe to make to support health and wellbeing.
1 cup raw almonds soaked in water for 12 hours.
3 cups filtered water
Pinch of Himalayan salt
Drain and rinse almonds.
Add almonds, water, dates and salt into a blender and blend on high for 2 minutes.
Pour liquid into bowl through a nut milk bag or sieve. I use Love Tree nut milk bag
Pour milk into bottle or glass jar to be stored in the fridge.
Consume within 5 days.
You can add this almond milk to smoothies, porridge, coffee or make a turmeric almond milk latte.
You will be left with almond pulp.
This can be used as a base for gluten free cookies, cakes or frozen to be used in the future.