I’ve been focusing this week on supplying my body with the proper nutrients both before and after a hard morning workout. Mickey’s trick is a slice of Ezeikiel bread with Barney’s Crunchy Almond Butter and banana slices. In researching the importance of pre- and post-workout nutrients, I wanted to know about protein shakes and whether they would be beneficial to me. According to fitness professionals, your results from a workout will not be optimal if you do not follow proper nutritional procedures.
Protein will supply your body with structural components, such as amino acids. Most protein powders consist of whey protein, which is a fast-acting dairy protein low in carbs and fats. But as a female, would that make me gain weight?
MUSCLE MASS GROWTH
Consuming a shake post-workout is important in increasing muscle. The milk-based proteins are more effective than the soy-based proteins, in terms of muscle growth.
REDUCTION OF BODY FAT
In conjunction with resistance exercise, you are more likely to loss body fat when taking protein. Studies have found that increased protein daily and exercise resulted in increased fat and weight loss when compared with those that only did exercise.
As protein increases muscle protein synthesis after exercise, it can help promote the increase in strength. Your muscles will repair themselves better and will help you adapt to training by increasing strength.
Cake Batter Protein Shake
½ cup lowfat cottage cheese (this is a must!)
1 scoop of whey protein (try designer whey for only 100 calories)
3 or 4 packets of Splenda
1/2 tbs vanilla extract
½ tbs almond extract
½ cup to 1 cup of almond milk based on how you like the consistency
8 to 12 ice cubes depending on thickness
Optional: ½ tsp xantham gum
(Oh and of course, sprinkles)