If you want your body to repair muscles, transport oxygen and develop immunity-boosting antibodies then more than likely you’ve found yourself drinking a protein shake or consuming a healthy serving of chicken breast after each workout! It’s no surprise getting those amino acids into your system is an important aspect of the sporting world, but are you fully aware of what you’re doing to your system? Here are 5 facts you probably overlooked on way to becoming a nutrition warrior!
You Will Burn More Calories
It’s a win win situation! Each time you gain nutrients, you’re breaking down the food consumed and simultaneously burning calories in the process! However, it takes a hell of a lot more calories to break protein down! Why? Because protein is made of amino acids that are held together by strong little buggers called peptide bonds!
You’re Already Getting Enough!
According to PhD, professor of nutrition, Marion Nestle of NYU (and this might come as a shock… if not, try to be surprised) “There’s way too much hype about protein, or rather, a perceived lack of it in people’s diets. The reality is, if you consume enough calories, you’re probably eating plenty of protein. You’ll need approximately 60g a day; even if you’re a vegetarian, you’ll be consuming close to 69g of protein”.
Too Much Can Kill You!
Okay, that’s not true at all! And it would be a quite an achievement to overdose on protein, BUT chugging too much protein into your system has consequences! And the reason is nitrogen! As you consume protein, nitrogen is released into your system as a “left-over” by-product. In order to get rid of it, your kidneys are strained and need to work harder to shove it out of your body as urine!
Plant Vs Meat, Which is Better? Neither.
Protein is made of 20 amino acids (11 from the body, 9 from food). Dairy, meat, fish and eggs contain all nine… they’re known as complete proteins. Of course casein and whey protein (commonly found in protein shakes) contain all nine too! Plant based protein, on the other hand, will lack one or more of those amino acids. So if you’re vegetarian just eat a variety of plant based foods, such as brown rice, beans, soy, nuts, seeds and grains and you will get the those nine you need, no problem!
Make Sure You Take Protein at the Right Time!
Remember your muscles are like sponges directly after a workout, and consuming protein within 30 minutes after building up a sweat will allow the amino acids to target and repair “microtears” in the muscle tissue! The result means lean muscle mass and a body that will efficiently burn calories throughout the day!
The next time you finish a workout in the Dojo grab a snack with at least 14g of protein after your kickboxing class! It doesn’t have to be a whey protein shake (which is an excessive 30g by the way)… try an Eat Natural bar or flapjack from the vending machine with a pot of Greek yogurt! Or a bagel with peanut butter. The carbohydrates will help to replace your glycogens stores which are important for bouts or intensive rounds when sparring!