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Wednesday, January 25, 2012

31 Days of Weight Loss Tips: Day 25 Have Protein After a Weight Workout

Hemp protein shake
After putting in some serious work with weights, be sure to refuel your muscles by having protein after your workout.

I posted before that building muscle helps with weight loss because the more muscle you have, the more calories your body will burn at rest. Plus, having a little muscle makes your physique look better. I think anyone can appreciate nicely sculpted arms, right?

Protein consumption following a weight training session assists the body in building muscle.

During a weight training session, you are tearing down muscle fibers and using stored glycogen (glucose) as fuel. In order aid muscle growth, the body needs protein to help rebuild the muscles that have been broken down. Protein is better able to get to muscles when paired with a glucose source. The presence of glucose in the blood helps muscles absorb the protein while also replenishing glycogen.

The ideal time to consume a mix of protein and carbohydrates (glucose) is within 30 minutes of your workout. The timing is important because if you wait too long, recovery can be delayed -- and you want to make the most out of your weight sessions.

Protein shakes are easy and convenient. I like making a protein shake made of almond milk, banana and hemp protein powder -- though, you can use whatever blend you like.

Here's my current protein shake recipe:

1 cup almond milk
1 serving of hemp protein powder, about 16 grams
1/2 banana (glucose source)

Simply add all ingredients into a blender and drink. I  currently like using hemp protein powder because it is a vegetarian source of protein and easier on digestion as compared to animal sourced powders such as whey.

So, go get in the gym, lift weights and refuel immediately afterwards.

Resource:
Personal Trainer Manual by American Council on Exercise (ACE)

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