Category: Carbs

Raising the bar: letting you know which bar to eat and when

Promax Protein Bars

It’s that time of the week again. You’re going grocery shopping and you’re making your list. When it comes to writing down what you’ll need to fuel your workouts, you know you’ll need a protein bar but you’re not sure what kind to choose based on the new type of workout you’ve picked.

In the past, we’ve gone over the right and wrong ways to use our protein bars, but now we want to talk about that a little more in depth and talk about the best workouts to pair your bar with. You wouldn’t wear a hiking shoe on a long run, and similarly, you should pair your bar with your workout accordingly. Here’s when to use each bar:

THE ORIGINAL

Features: 20 g of protein and a 2-to-1 carb to protein ratio.

Ah yes, our Original. When you see this bar, it’s important to think about its most important deliverables: energy and recovery. And that’s exactly when to use it.

It’s the morning and you’re on your way to the gym but realized this morning that you were out of your go-to breakfast food (eggs, say, or maybe you were missing the milk for your cereal). You don’t want to go into a workout without something fueling your body. This is when it’s great to grab an Original bar on the way out the door.

Or maybe, you made it to the gym in time for your late afternoon spin class and your favorite instructor is riding today. Score. Except for the fact that you have to get back to the office after and won’t be able to grab dinner until after your evening meeting and you need something to keep your body moving after you dismount the bike. On your way back to the office, grab an Original bar.

Whenever you need a boost of energy before a workout, or some nutrition to aid in recovery after, grab an Original bar.

THE LOWER SUGAR BAR

Features: 18 g of protein, a high amount of fiber, and less than 10 g of sugar.

Ever feel like your energy is lagging and you really need to boost your blood sugar? Even though it says “lower sugar,” this is the perfect bar to use to keep your blood sugar in check between meals.

Let’s say you had a good hearty breakfast this morning. But since then you’ve been running yourself ragged to get from one meeting to another. You’re looking forward to your post-workout running group meet up but you don’t even know if you’ll be able to survive a sit-down afternoon meeting at this point—you’re fading fast. Use an LS bar to keep yourself going until you can refuel with something more substantial.

Use it as an in-between meals snack. And if you are about to work out, feel free to use half before the workout, and finish the other half when you’re done your sweat sesh.

THE PRO SERIES

Features: 28 g of protein, whey protein as the primary protein source, and a 1-to-1 carb to protein ratio

This bar is for the serious athlete and to fit the schedule of a go-getter with that much determination, this bar was made to be used as fuel for the hardest-working pros.

Say you’re about to go for a training run. You’re preparing for a marathon and today is the day you have to run 16 miles, your longest run yet. You’ve woken up early, stretched and warmed up, and are checking things off your list. Since you’ll be active for over an hour and a half, you want to be sure to refuel during your workout. But you need something to take with you in your running pack that’s light and won’t be messy. Looking through your pantry, you can choose to pack a Pro Series bar.

You can choose to use it as a pre or post-workout bar for energy boost or recovery (like the Original bar). If you’re clocking 75 + minutes in your workout, this is the best bar to use and unlike our other bars, this one packs enough punch to be used as a meal replacement.

Now that you know how to use each bar, choose wisely. Luckily for you, we have so many flavors that we don’t expect you to ever get bored. Give each one a chance. We like to switch up bars with each new workout we try. What’s your current favorite? Feel free to tell us which bar is your favorite to pair with which workout!

How to Fuel: What to Eat and When Along the Course

Lake Tahoe

Primal Quest is anything but an easy feat. Along with the gear and mental toughness you’ll need to complete your adventure, you’re also going to have to make sure that you take care of your body along the way in the race. This doesn’t just mean wearing sunscreen and the appropriate attire for protecting against the elements but it also of course means making sure you’re nurturing your body with the nutrients it needs. That means protein and carbohydrates and also making sure you get in the proper hydration.

When Should I Eat Along the Course?

The answer to this really depends on what part of the race you’re on, but you can pretty much be sure that you need to constantly be thinking about refueling yourself. Sure, it’s going to be tough to do this—you’re often going to be so focused on getting through the next point in the course that nutrition may not be your top priority. But it should be.

Breakfast – All Day

As each adventure race morning arrives, a good type of protein to pull out of your pack in the would be the Promax Original Bar which has enough protein (20g) and carbs to fuel your day. And it also comes in great breakfast flavors like Greek Honey Yogurt and Lemon Bar which are always a great, light way to start the day.

Snacks

You’re going to be on the go non-stop for the entire expedition. That’s why we call it a quest and not a vacation. So what’s a good on-the-go item to use to pack in the nutrition you need? Promax has some great bars that will act as the perfect snack to keep your energy up. To do this, you’ll need the type of nutrients found in Promax Original bars or Promax Pro Series.

Promax bars are great to use for refueling during times of activity. They have easy to digest protein paired with fast assimilating carbohydrates. This will keep your muscles and liver fueled so that your brain can help you on the course. Promax Pro Series bars include a different protein matrix, paired with different carbohydrates. This means that these are particularly good for recovery. When you have some down time, the Pro Series bar will give you more protein in a form that is easily digested. Pro Series bars are particularly clean and are perfect for sensitive digestive systems.

When You Don’t Know What Time Dinner Is

Along the way on the quest you’re going to come across things like water paddling, mountain biking, rappelling, and more. Needless to say, you won’t be on your regular eating schedule like you would be living at home. Promax bars can be used as a meal replacement if you don’t have the option of fitting in a real meal. Promax PRO SERIES bars are especially good for meal replacement as they are packed with 28 grams of protein and easily assimilated carbohydrates.

What Are You Packing?

Every Primal Quest participant is going to need a special amount of gear and equipment. When you’re checking off you’re list, don’t forget to think about your nutrition needs throughout the quest, as well as your hydration needs.

Any other questions about how to prep for Primal Quest? Feel free to get in touch on Promax’s Twitter or Facebook for more advice!

Age and Metabolism: What You Need to Know

Metabolism and Age: What You Need to Know

Many of us have heard the age old adage, “I’m not 20 anymore” or 15, or 35, or…insert any age younger than you already are. When you hear this, what comes to mind? For many, it’s the changes that come with age, one of them notably, being weight gain.

What are people talking about when they talk about Metabolism?

When people age, they throw the word “metabolism” around a lot. “My metabolism is slowing down,” they’ll say. Or, “my metabolism isn’t what it used to be!” And they’re right, but what do they mean?

The Basal Metabolic Rate, or BMR, is what most people refer to when they discuss their metabolism and what that is, is the rate that the body used energy to keep its basic functions working properly. By basic functions, we really mean the most basic—breathing, food breakdown, brain function, etc. So essentially, the amount of energy it simply takes your body to just exist; when people talk about BMR they are not taking into account any sort of physical activity like running, swimming, or otherwise.

As you age, your Basal Metabolic Rate decreases by about 2% each decade, meaning that your body needs even more energy to do the most basic tasks. What does this mean? Well, it means that in order to remain the same weight moving forward, you’ll have to intake less calories than you did before to remain at the same weight.

What can you do about it?

The bad news here is that there is nothing you can do to change the fact that as you age, your metabolism is going to decrease. The good news is that there is a way to combat the assumed results from the metabolism decrease, and that is exercise.

By staying fit and building lean muscle, you can create patterns that help you continually burn the calories and make up for the calories that your body no longer burns automatically for you.

Can I get my BMR tested?

Yes, you can. This test needs to be done at a professional facility where your oxygen intake and carbon monoxide output can be measured. If you’d like to find a center nearby you that than help you find your Basal Metabolic Rate, you can look here.

What else can contribute to weight gain as I age?

Ah, though metabolism is no excuse and very much a real reason why people gain weight as they age, there are also a few other factors that come into play here.

Stress

As we get older, there is no doubt that the responsibilities come piling on. Responsibilities often equate to stress. What does stress do to our bodies? Many things, including releasing the hormone cortisol which increases weight gain. Our advice? Find a way to be more relaxed and laid back when you start to become overwhelmed. It will help you in life and on the scale.

Sleep

Many young people take for granted how they can treat their bodies with regard to sleep. It’s easy to go out dancing and survive a day at work the next day on only 4 hours of sleep, right? As we get older, oh how the times do change. Our bodies need an adequate amount of sleep to work properly, which includes properly being able to store, use, and gain energy. Not getting enough sleep can add to existing stress and in the end, increase weight gain.

Fitness and Nutrition can help

So yes, we know that with age, comes weight gain. But there’s no reason to become overwhelmed by this. By ensuring that we’re getting the proper nutrition (read: the right amount of protein and carbohydrates), we can prepare our bodies for this transition as we age.

Along with proper nutrition, we should continue to challenge our bodies with new fitness routines. Remember, you’re not the only one experiencing this adjustment, so feel free to ask a friend or gym buddy to come along for the ride and share your challenges together. Do you have a story you’d like to share on how you overcame your struggle with gaining weight as you gained years? Feel free to share it on our Facebook page or contact us directly!

Sources:
http://www.washingtonpost.com/lifestyle/wellness/basal-metabolic-rate-changes-as-you-age/2013/03/05/d26b1c18-80f1-11e2-a350-49866afab584_story.html
http://www.everydayhealth.com/weight/8-triggers-that-change-your-metabolism.aspx
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=24491&sc=801
http://www.ncbi.nlm.nih.gov/pubmed/16601270
http://www.acefitness.org/acefit/healthy-living-article/59/2315/is-it-true-that-metabolism-decreases-with-age/

Why You Should Choose Promax for the Quest

climbing

This year’s expedition race is in Lake Tahoe. Participants will be expected to take what nature throws at them and do whatever it takes to arrive at the finish line, including water paddling, rafting, climbing and more. The environment and its challenges will throw a lot at the teams, but Promax is here to help.

When participants are on the expedition, they’re going to face the elements, wildlife, and the emotional challenges that come along with the race. Why? Because this is tough work. It isn’t for your average athlete and these people have trained hard just to get to the starting line. Ensuring that they succeed and cover the course in good time means taking into account all of the things we normally do when training: good hydration, proper amounts of sleep, and arguably what’s most important to keep up our strength, good nutrition.

Why are Promax Bars Good to Take on a PQ Expedition Race?

There are plenty of reasons why it’s a good idea to pack Promax bars with you during the expedition.

Promax bars offer a variety of benefits. First of all, all the ingredients are things that your body needs and can easily digest; nothing on the label is a mystery. Second, when you’re hiking in extreme weather conditions, the last thing you need is food that is going to make your organized pack messy. Promax bars are easy to pack for the trip, require no preparation, and don’t make a mess.

They Contain Protein and Carbohydrates

We know quite well that we need both protein and carbohydrates when we’re training. The human body prefers a specific composition of protein, carbs and a little bit of fat during stressful physical activity. Just like an advanced sports car, your body will run best on fuel that is dialed in to meet the needs of the engine.

When we’re at home preparing our meals, it’s easy to create fuel with ingredients that go from the fridge to the stove. But when you’re in the wild, you don’t have time to prepare food. Making sure that you get ample amounts of carbohydrates and protein along the trek may be difficult, depending on circumstances. Grabbing a Promax bar, however, is quick and easy and doesn’t require much thinking—you’ve got several bar types to choose from that deliver different nutritional needs. Promax bars are created to combine the specific ratio of protein, fat and carbs to provide you with proper fueling. Our original line bars contain a higher amount of carbohydrates to keep your blood stable so that your muscles, liver and brain stay fueled.

They Won’t Upset Your Stomach

Unlike a lot of other on-the-go products, Promax bars do not contain artificial sugars. Instead, they contain a small amount of fructose (the sugar found naturally in fruits) and even then, not large amounts. This means that when eaten along the course of the expedition, they are not likely to upset your stomach. You know the feeling I’m talking about—when you eat something you’re not quite used to (for me usually it’s something with artificial sweeteners) and your tummy starts to ache? Promax bars don’t do that, and it’s a good thing, too, because a tummy ache is the last distraction you’re going to need when getting through a course this challenging.

Follow the Teams

What the Primal Quest teams are packing to prepare for their expedition involves all sorts of things to protect them from the elements they’ll face along the way. One thing for sure they can use to their advantage, is Promax bars. Be sure to keep up with the teams on their way to Lake Tahoe on the PrimalQuest blog!

Why Post-Workout Nutrition Matters, by Promax DOer, Sean Garick

SeanGarickwithPromax

We work hard and our days are long. We wake up, spend hours at work and at the end of the day we’re exhausted. We make time for our friends and families when we can and it’s hard enough to make time for our workouts and training sessions. But we do, because just like everything else, they’re part of our lives. So what else are we forgetting? Nutrition. There’s more to it than what to do to fuel your body before a workout; we need to start remembering to take care of our bodies after our workouts, too. We know you understand why nutrition is important, but now we want to stress why post-workout nutrition is, also.

“But I Ate Before Training.”

Eating before your workout is great, and essential. Our bodies need the energy that food provides to push us through our routines. But guess what happens to that fuel? We burn right through it.

During our workouts, our bodies are breaking down both protein and carbohydrates as our muscles work and we push ourselves harder and harder. And as difficult as it is when we’re tired post-workout, it’s important to replace what we’ve spent so our bodies have the opportunity to recover. How do we do that? Post-workout nutrition.

Where do I Start?

You’ll hear a lot about weight to gram ratios here and things may seem to get a bit complicated. There’s no need to get involved with any weighty mathematics and ratios here. Let’s just start with the basics: carbohydrates and protein. How much do you need? Just remember the number 15-20. You only need to make sure you get about 15-20 grams of protein in after your workout, and make sure to mirror that with an equal amount of carbs.

We know that some of you are thinking that eating carbs after a workout may defeat its purpose, but it’s quite the contrary. When you work out, you use glycogen, which is what your muscles use for energy, which in turn, allows them to contract and do all the work they do.

When you’re training, although you may be working to build muscle, you are actually breaking it down. While the ingestion of carbs post-workout helps with energy stores—and so does protein—the main reason we eat protein is to take care of and repair our muscles. Will you still be sore after your workout? Probably (if you worked hard enough). But the important thing is to remember that you’re recovering, preventing injury, and preparing for your next workout.

When do I start?

The rule of thumb is as soon as possible. While some say it’s best to get your post workout nutrition in within a couple hours of training, we think it’s most effective to fit in your fuel within 20-30 minutes.

How can I get it?

Luckily for us, living in the 21st century no longer requires us to forage for our food, or hunt, for that matter, and so we’ve done the searching for you. There are several different ways to make sure you get your carbs and protein in post-workout and depending on how much or little time you have, you’ve got options.

Liquids

Because most of us are nearly too busy to fit in a workout, the next thing we have time to fit in is cooking an actual meal. And while we wish we could, liquid shakes are an option to get nutrition to your body directly after a workout so that you can begin refueling and recovering instantly. Protein powders are easy to find in most supermarkets and nutrition stores and will give you bang for your buck as they’ll last you many workouts. Because they can be stored in dry environments, they are easy to keep in your car, at your desk, or in your pantry at home, but beware, they can get a little messy on the go if they leak.

Bars

While time is an issue, so is space and storage. Who wants to keep a meal they’ve cooked in an unrefrigerated gym locker? That could get a little gross. Instead, a lot of people are opting to throw a protein bar in their gym bag, briefcase, or purse these days. No matter where you’re going after the gym, the bars are the perfect quick and efficient way to get the nutrients you need. Promax even makes sure that the recommended ratio (that you shouldn’t have to calculate) is made for you, so instead of doing the math, you can enjoy the taste. If you’re having trouble choosing a bar, we can help you decide based on what’s most crucial to you.

Actual Food

No, we aren’t kidding. While bars and liquids are efficient and sufficient, nothing is better than whole foods. Whether you take the time one day a week to prepare a dish in bulk or take an hour one day on the weekend after a workout, it’s nice to treat your body and your mind to a good, nutrient rich, sit down meal.

Make it a Habit

It’s difficult to make good nutrition a habit, but if you’re reading this article then you’re well on your way. Remember, if you were able to incorporate an exercise plan into your schedule, then you can surely incorporate a nutrition plan, too. When we eat well after our workout, it sets the tone for our meals for the rest of the day, and encourages us to continue our healthy habits. Enjoy your workouts, and after, remember to think proteins and carbs to replenish, recovery, and refuel.

Diet Secrets Every Basketball Player Should Know

BasketballDiet

It takes more than healthy eating and regular exercise to build a great basketball player. Your body relies on just the right fuel to build the healthy muscle you need to be at your peak. That’s why pro basketball players know protein counts.

But what exactly makes up the ideal diet for a top athlete? Let’s look at the nutrients you need to be at your best.

Water

Your body uses water not only to hydrate your workout but also to build and repair muscles. Your muscle tissue is, itself, up to seventy-five percent water. Keep your muscles healthy and growing with adequate hydration.

Aim to drink about eight glasses of water each day. Before workout or a game, drink two glasses to start off well hydrated. During a big workout or a game, drink a glass every thirty minutes to replenish lost fluids.

Protein

You know protein is important, but are you consuming enough? You should be aiming for one to one-and-a-half grams of protein for each pound you weight.

To make sure you are getting the protein you need, make sure every meal contains at least one source of protein, including eggs, chicken, fish, and lean meat.

Protein is important for muscle healing and recovery. Make sure you carry protein bars with you so you can eat one within thirty minutes after a workout or game. This ensures you stay at your very best.

Carbs

While protein is important, don’t neglect your carbohydrates. Carbs give your body the fuel it needs to run, providing the energy you burn for workouts, games, and daily life. So on heavy workout days or days you have a big game, maximize your carb intake. But then on off-days or light workout days, you’ll want to consume fewer carbs.

So, what’s a healthy diet look like for the training basketball player? Balanced meals and snacks that include protein and carbs, and of course, plenty of water. Breakfasts of eggs and toast will do the trick, for example, as will lunches starring a sandwich with a protein like tuna or chicken. Dinners with another protein, such as fish or a lean meat, and pasta or rice, will round out your day’s meals quite nicely. And as for snacks, don’t forget to keep them healthy, too! Try some nuts and dried fruits, or a Promax bar and cheese slices.

As you can see, proper nutrition is the key to success on and off the court. But the athlete’s diet is anything but boring. What are your favorite meals and snacks to fuel your success? Share them with us by connecting with us on our social channels!

The Workout And Beyond: What You Might Not Know About Protein

Food high in protein on table, close-up

Most people who take their training seriously know that protein is vital to muscle performance and development. Protein consumption after a strenuous workout helps keep the body’s net protein balance positive. But recent research suggests that protein may have a bigger impact on health and well being beyond building muscle.

How Protein Supports Muscle Development

When you exercise, you are instructing your body to increase muscle mass. Protein intake furnishes the raw material for this new muscle tissue. If insufficient protein is provided, the muscle mass begins to break down in the absence of fuel to power the recovery and building of muscle tissue.

Timing Is Critical

The time during which the body can be supported with protein intake is finite: dieticians recommend that protein be consumed within an hour of completing your workout – preferably within 30 minutes. Delaying beyond an hour increases your chance of breakdown of muscle tissue.

Precision Nutrition and Protein

Whole food sources of protein are ideal, but the realities of intense workouts and the hectic pace of modern life don’t always allow us to take advantage of whole foods during that critical window following a session.

Engineered food sources offer the critical macronutrients (protein, carbs) that your body needs to recover and gain ground on your fitness goals. Highly portable and easily digestible, precision food sources supply everything you need when you need it.

Carbs And Proteins Are Friends – Really!

While every athlete should be strategic about carbohydrate intake, being spooked of carbs is unwise. Quality precision nutrition sources should include some high glycemic carbs to stimulate an insulin response. The insulin, in addition to helping to convert those carbs to energy, also acts to suppress cortisol and minimize protein breakdown in the muscles.

The Benefits Of Protein Beyond The Workout

Researchers at the University of Cambridge recently concluded a study of the effects of protein on special nerve cells called orexin cells. The study indicates that the chemical these cells produce (orexin/hypocretin) has a direct effect on wakefulness and energy expenditure.

Dr. Denis Burdakov, lead researcher for the study, reports, “Electrical impulses emitted by orexin cells stimulate wakefulness and tell the body to burn calories. We wondered whether dietary nutrients alter those impulses.”

In the course of the study researchers compared the effects various nutrients had on orexin cells. It was discovered that the amino acids in proteins induced the most response in the cells.

While the data is still preliminary, these initial findings suggest that there is some basis to the observation that protein based meals make people more alert than those who consume foods high in carbs. It was also found that glucose blocks orexin cells, but that the amino acids in proteins negate this effect – in short, protein can block sugars in the neural cells that closely affect wakefulness and energy expenditure.

“What is exciting,” says Burdakov, “is to have a rational way to ‘tune’ select brain cells to be more or less active by deciding what food to eat. Not all brain cells are simply turned on by all nutrients. Dietary composition is critical.”

Promax offers high quality, complete protein in a variety of delicious flavors to help ensure your body receives the boost it needs after an intense workout. Each bar contains all 9 amino acids, providing complete protein support. Free of artificial sweeteners, Promax compliments your active lifestyle.

The Secret To Fulfilling Those New Year’s Workout Resolutions

For many of us, no matter how devoted we are to our routines, when the holidays come around we can’t help having that extra slice of turkey or ham. And while rich foods help to make the season bright, they inevitably fuel the urgency of our New Year’s resolutions.

Now that 2014 is behind us and a bright, shiny 2015 ahead, it’s time to fulfill those resolutions. But before you hit the treadmill, however, a little planning can ensure your workouts are more productive.

Not All Nutrition Is The Same
Most of us know that not all food is the same. Nutritionists tell us the optimal means of achieving good health and wellness is through whole food sources – that we should have a balance of fruits, vegetables, protein (lean animal or vegan), and healthy fats.

Engineered foods, on the other hand, are alternative sources of nourishment either intended for times when whole food sources are unavailable, or when there is a need for strategic fuelling.

For those of us serious about a training or fitness regimen, strategic food resources offer an excellent way to help achieve a balanced diet in relation to an active lifestyle.

Strategic Nutrition Is Precision Nutrition
Strategic food sources offer the essential nutrition your body needs specifically in regard to the needs of grueling physical activity and sports training.

Some of the key advantages precision nutrition offers to those who lead an active lifestyle:

  • Digestibility – precision food sources offer the most nutrition while making the processing and absorption of these nutrients easier and more efficient for the body
  • Macronutrient rich – because the human body behaves very differently when active, precision food sources are able to supply the unique needs of bodies engaged in sustained activity

Precision food sources allow you to align your body’s needs when engaged in the stress of serious physical activity. Marrying the ease of digestibility with the nutrients needed to go the distance, precision nutrition allows you to get the maximum in reliable energy support when you need it.

Those Controversial Carbs
Carbs have gotten a lot of negative publicity lately. But the truth is simple: carbohydrates are an essential macronutrient.

Of all the macronutrients – protein, fat, carbs – carbohydrates have a unique and vital place in energy production. Unlike the other macronutrients, carbs can be turned into adenosine triphosphate (ATP), the high energy molecule that is the basis of all muscle growth and activity, with or without the presence of oxygen.

Carbs At Rest, Carbs In Motion
In ordinary circumstances, the body makes us of fats and carbs to supply the energy for movement. When at rest, the mix averages about 70% fats and 30% carbs. When the body is active (reflected in an increased heart rate), the intake of carbohydrates increases. During high-intensity exercise, the body uses almost 100% carbs to produce ATP.

As you get ready to hit the gym this January, understanding the way your metabolism responds to the demands you make on it is critical to ensuring its optimal performance. Promax understands that precision nutrition is the key to getting the most from your workout. Available in a wide array of flavors, each bar delivers complete protein – free of gluten and artificial sweeteners.

Promax: precision nutrition for every active lifestyle.
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How To Calculate Your Calorie Consumption Based On Your Body Type & Fitness Goals

Whether you are trying to gain, lose, or maintain weight, the proper mix of diet and exercise will help you achieve your goals. In order to succeed in your effort, it is important to monitor your calorie consumption. The three primary macronutrients that provide calories and energy for your body are carbs, proteins, and fats.

To lose weight, it is necessary to keep your calorie intake lower than your total calories burned each day. Aim to lose no more than one to two pounds per week in order to stay healthy.

If you are looking to maintain weight, you will need to stick to a certain amount of calories each day. Take your current weight in pounds and multiply by 15 to find the magic number.

Finally, if you want to put on weight, it is important to consume an adequate amount of protein in addition to taking in more calories. Analyzing your current workout routine and diet will help you see what you can do to put on pounds.

Infographic - How to calculate your calorie consumption based on your body type and fitness goals
 

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Analysis and Use of Recovery Bars

Recovery bars are simply protein bars used for recovery after a workout. Though you could have anything with protein in it and dub it a recovery product, certain ingredients are proven to aid recovery more than others do. This is why eating recovery bars after a hard workout can be helpful when you are trying to build lean muscle. There are many factors to consider when choosing protein bars for recovery. If you decide to do this, you’ll need to carefully consider the nutrition of the bar and what you eat afterward in order to lose weight and build muscle effectively.

  1. Look for bars high in protein, and choose the amount of carbs based on your workout. For workouts that are high intensity or long in duration, you’ll want a bar with a higher percentage of carbs to provide glycogen to your “damaged” muscles. For low intensity workouts you’ll want to choose a bar that is lower in total carbs. Additionally, once you’re your workout is over, your muscles need the nutrition that a protein bar can provide..
  2. Do not eat a regular meal after a workout in conjunction with a recovery bar unless your calorie needs dictate it. This is where you need to choose. Eating a recovery bar, and then dashing off to eat a full meal, could sabotage your diet and workout. After a big workout eat a recovery bar immediately, then plan a real food meal 1-2 hours later.
  3. between How’s this: Strategize the size of your recovery bar based on the size of your workout. Bigger, harder and longer workouts demand more calories in your recovery bar. It’s also important to consider your overall daily caloric need when choosing your fuel. If your diet or workout demands fewer calories in your recovery meal, aim for approximately 150-300 calories. Bigger workouts can often demand more than 300 calories in order to promote optimal recovery.
  4. A 2010 study published in The International Journal of Sport Nutrition and Exercise Metabolism suggests that you need at least 20 g of protein after a workout to fully recover. When you choose a recovery bar, keep this number in mind.
  5. For post-running recovery, or recovery from a strenuous workout, make sure the recovery bar offers a 3:1 carb to protein ratio. This would suggest that you should look for a protein and carb-rich bar. However, after a normal workout, you should consider looking into a lower carb/protein ratio. For smaller workouts look for a 2:1 or 1:1 carb to protein ratio, like a Promax Original bar.
  6. The amount of calories you consume has a large significance. To lose weight, you must keep track of the calories going in and out. Calories going in include all of the calories in everything you eat and drink. Calories going out include the ones that you burn during regular activities and during a workout. Always choose your protein bar based how many calories you burned during the workout and your overall caloric goals.

For more information about recovering after a workout with one of our bars, contact us at Promax Nutrition.

excerise
Photo courtesy of pippalou @ morguefile.com