Shake It Up or Chew It Up? Tips: Protein Shakes vs Whole Foods

Should I drink a protein shake after exercise?

Whey protein shakes are a great source of protein, but whole foods are great too.

After exercise, it is actually more important to refuel with carbohydrates, but combining protein with that is even better. There should be a 2:1 ratio of carbohydrates to protein after exercise because:

• Carbohydrates stored in the muscle are called glycogen and fat. Glycogen is what the body uses during exercise as its energy source. So, it needs to be replenished for proper recovery.
• Protein kicks in when the glycogen is depleted. This happens when the activity is continuous, lasting more than an hour OR if carbohydrates have been restricted from your diet.

After  exercise, you could eat a couple handfuls of pistachios, which have 8 grams of carbohydrates and 6 grams of protein per serving.  Combine this with a piece of fruit, which increases my carbohydrate intake.

Another option would be an apple with a tablespoon of natural peanut butter. Whole food options also fit into your lifestyle change, instead of a shake, which can feel like a diet – because you get to chew!

What is a good protein shake choice?

Protein shakes can be either whey or soy based. Choose WHEY! Whey is a great source of protein, because it has a very high biological value in absorption, retention, and actual use in the body. Be careful in choosing your whey protein shake to look for amount of calories per serving, artificial sugar, and flavoring.

But again, the egg (straight from God), has the best ratio of amino acids on the biological value of protein!

Eating soy foods such as edamame or tofu is a great and safe addition to your diet. But high concentrations of soy protein, such as a soy protein shake, is NOT recommended for women over 40. There is an increased risk of uterine hyperplasia and even cancer. Be careful not to add too much to your diet.   

So, what will you choose? Healthy dietary choices are just as important as the exercise we add to our lifestyle.  Need more tips? Ask us for more healthy diet tips.  We are here to help! 

LUNGES! Are they hurting your knees? Keep reading!

How do I do lunges without hurting my knees?

To start learning the proper form, you may want to hold onto something to keep yourself safe.

Start with your feet a slightly wider than your natural width apart, one foot in front of the other with both toes pointing forward. The back toe will have a strong tendency to turn out because that is your body’s natural response to help balance yourself. But, keep it forward.

You will keep your back tall and abs tight, and bend both knees. The back knee will get about 1-2 inches from the floor when your front leg is parallel with the floor. Getting the front leg parallel to the floor is something to work toward with a lunge, so it may not be appropriate for you if you are just beginning.

Make sure you never bend the front leg so much the knee comes out over the toes. Now, press back up to your starting position, concentrating slightly more on the front leg to get you up. If you press up too hard with the back leg, you are working more of that leg’s calf muscle instead of your front leg’s hamstrings, quadriceps, and glutes.

3 of the biggest mistakes with lunges

3 of the biggest mistakes I see people make while performing lunges are:

• Taking too small of a step forward to start the lunge. This small step almost ensures that the knee will bend first and end up over your toes. Take a wider step and begin bending the hip slightly before your knee.
• Turning the back hip and foot out for stability. Keep both hips and feet forward.
• Bending the chest forward over the front leg. That adds stress to the knee.

Don’t forget to:

• Keep the chest back to help you work your core.
• Keep your abs tight. This will provide you with stability.
• Check yourself in the mirror to see if you’re doing your lunges safely and effectively.   
  

Now, take these skills and practice, practice, practice! Check our schedule and join us for a class soon!