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protein

What To Eat After A Workout

Working out to get that summer body ready? Unfortunately, it’s going to take more than exercise. Proper nutrition is key when it comes to losing weight, gaining muscle, and maintaining your health. For better results, here are the best things to eat after a workout.

Protein
Your body needs protein to repair muscles, making this the most important thing to consume after a workout. Protein replenishes what you lost during your workout so that your muscles can recover. If you’re a fan of protein shakes, drinking them right after your workout is ideal. If you would rather have food than a shake, try to get your protein from chicken, fish, and eggs. Meal ideas include grilled chicken with vegetables, an omelet filled with veggies and healthy meats, or, if you prefer fish, salmon and tuna are both great fish sources of protein.

Carbohydrates
Carbohydrates can give your energy levels a boost after a workout. Plus, if you’re going to eat carbs in general, after a workout is the best time. Add a banana or two to your protein shake, or, if you’re having a full meal, try to incorporate potatoes or rice to your protein source.

Avoid Fats
After a workout, you want to eat protein and carbs, but at the same time you want to avoid fats. Eating fats after a workout will negate any benefits you gained from the exercise. They will also inhibit the way your body processes protein and carbohydrates. These fatty foods include fast food, pizza, sugary beverages like soda, and any snacks that have high sodium content. Just say no.

Portions
The amount you eat following a workout is dependent upon a few things, making this task rather tricky. The intensity and length of your workout, as well as how often you workout, play a role in your food intake. Longer, more intense workouts should be followed with more carbs than proteins. If you exercise regularly, your body will need more carbohydrates in general, as opposed to those who workout sporadically throughout the year.

You may want to devise a post-workout meal routine. Trial and error will help you find meals that you like with the right balance of protein and carbohydrates to properly refuel your body.

Do you have any post-workout tips to share? Connect with us on Facebook, Google+, Twitter, and LinkedIn. You can also find us on Instagram, Vine, and Pinterest.

For a delicious meal, join us at the Brick Your Neighborhood Deli! Choose from our tasty specialty sandwiches, cold sandwiches, fresh salads, and house-made desserts. Visit us weekdays from 10:30am-7:30pm and Saturdays 10:30am-4:30pm, and check out our online ordering system at www.BrickMarketDeli.com!

Protein: How Much Is Enough?

Thanks to the popularity of low carb diets like the Atkins diet, health conscious consumers have been ditching carbohydrates and opting for more high protein foods. This has lead to an increase in sales for yogurt and nuts, plus a plethora of different protein bars and snacks. New startups are even creating protein bars made from meat, liver, and crickets.

For most adults, the recommended daily intake of protein is about 50 grams. Athletes may require more due to increased activity. Per kilogram of body weight, the average person should aim for 0.8g of protein, endurance athletes should aim for 1.2-1.4g of protein, and strength athletes should aim for 1.7g of protein.

This protein goal is not necessarily hard to reach. One serving of chicken provides about 25g of protein, while one container of plain FAGE Greek yogurt has 18g.

According to the U.S. Department of Agriculture, males between the ages of 14 to 70 should eat about 30-35g of meat, poultry eggs per week, while females in the same age range should eat about 20-30g. When it comes to seafood, adults should aim for 8-10oz per week. For protein from nuts, seeds, and soy, adults should be eating about 4-6oz per week.

A balance between  provides the best benefits since plant-based proteins also provide fiber and other nutrients.

While protein is good for you, too much of anything can lead to weight gain. And despite what the Atkins diet says, it is not advised to quit carbs. Instead, try incorporating a healthy balance and variety from the different food groups into your diet.

You should limit added sugars, but don’t cut out carbs completely. Fruits, vegetables, and whole grains contain carbohydrates but are recommended in the USDA’s dietary guidelines.

The guidelines also suggest limiting solid fats, but about five teaspoons of healthy oils (canola, olive, or sunflower oil) are recommended because they provide essential fatty acids and vitamin E. Saturated fats should make up less than 10% of your calories for the day.

How does your protein intake compare to the recommended values? What’s your favorite high protein snack? Share with us and your peers on Facebook, Google+, Twitter, and LinkedIn! You can also find us on Pinterest, Instagram and Vine.

For a yummy lunch, visit the Brick Market and Deli – Your Neighborhood Deli in Pomona. We have online ordering available and you can visit us in store weekdays from 10:30am-7:30pm and Saturdays from 10:30am-4:30pm. See you soon!