Category: Protein

How to Improve Your Pre and Post Workout Nutrition

Taking care of your body is essential so that you can make the most out of your daily workout routine. In order to make sure that your workout is effective you will need to be intelligent with your pre- and post-workout nutrition plan. Not only do you need to know what vitamins and minerals you need to boost your energy and speed up recovery time, it is also good to have a plan for what food you will eat to meet your goals.

Prior to your workout, eat foods that will provide you the energy you need to reach your maximum potential. Doing so will allow you to complete more reps and lift heavier weights. A half hour before you plan to workout, choose an easily digestible protein and a fast carbohydrate. Examples include:

– A glass of skim milk

– Low fat milk and a banana

– Protein smoothie

– Low fat string chees with an apple

– Hard boiled egg and fresh fruit

– Non-fat yogurt with low fat granola

Foods that are low in fat and fiber before your workout can help you reach peak performance levels when you need them most. After your workout you want to restore your glycogen stores in your body in order to recover your muscles. Since your body uses sugar stored in your muscles and blood for energy during a workout, you’ll need to replenish your levels once you are done. Examples of post-workout foods to eat include:

– Vegetables and chicken

– Quinoa

– Protein bars

– Turkey wrap

– Tuna

– Chocolate milk

With proper pre- and post-workout nutrition you will be able to get the most out of your workout routine each and every time.

 

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Why the Combination of Carbs + Protein Is Essential

A good diet that allows you to lose weight relies heavily on striking a balance. This means you need to find the right amount of carbs and protein to support your metabolism. Luckily, it is not hard to do this, since you can add nutrition bars, vitamins, and healthy meals to your day to be successful in gaining muscle and losing weight.

Getting the right amount of protein is essential for the growth of muscle, hair, skin, and bones. Your body cannot store the protein that comes from foods, so you have to make sure you are eating enough of it each day. When you add protein to your diet, make sure it falls under the complete protein category. This includes poultry, fish, red meat, and milk. Some plants offer incomplete proteins, which are still helpful. For the best results, you should eat a variety of high protein foods throughout the day..

Fiber, sugars, and starch are all considered different kinds of carbohydrates. Carbs provide energy to the body and are essential to your health. The body converts complex carbs into simple carbs in the form of glucose, to fuel your brain and muscles. Most foods contain some kind of simple or complex carb. You can find carbs in milk, honey, fruits, vegetables, grains and beans. For the best results, avoid processed foods and get your carbs from fresh, whole foods.

Protein and carbohydrates work together to keep your body healthy and functioning. The carbs you eat give you energy, while the protein builds muscles, skin, and hair. Both are needed in order to stabilize blood sugar and are best when eaten together. Simply put, without carbs, your body would not be able to function. In addition, without protein, you could not build muscle or grow skin and hair. They are equally essential!

This is why it is important to eat a combination of protein and carbs, especially around your workouts. Eating a good balance of both protein and carbs allows you to build muscle faster, which means you will burn more calories while active and at rest. This, in turn, helps you to lose weight and speed up your metabolism. The more active you are, the more important your daily nutrition is. It’s important to eat the right foods, nutrients and calories to support your fitness goals.

When you focus on your health, you must make sure you eat the right foods. To get your daily serving of carbs, you must consume 3 to 8 servings of whole grains, 2 cups of fruit, and 2 1/2 cups of vegetables. To get enough protein, you must eat several servings of complete proteins per day. Great sources of protein are: low fat dairy, chicken, turkey, fish, lean red meat, eggs and egg whites, isolated protein powders, tofu, tempeh, nutrition bars and isolated vegetable protein powders.

A well-balanced meal should offer a decent amount of protein and complex carbs. The easiest way to do this is to eat meals that include a lean protein, lots of vegetables, a small serving of grains, and a dash of healthy fat. Meals using this combination will retrain the body to start burning off fat and keep you energized.

For more information on how our delicious bars can help you maintain proper nutrition, contact us at Promax Nutrition.

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How to Refuel the Right Way after a Workout

Refueling after a workout is important for muscle growth and recovery. You can achieve this with a protein bar built for your goals, a real food meal, or a protein smoothie. The type of food you eat is not as important as the nutrition of that food or the timing. There are three critical things to consider when strategizing your meal: timing, macronutrient breakdown, and food source. If you time your post-workout meals appropriately and eat the right foods, you’ll see optimal results from your fitness efforts.

  1. The timing of your post-workout meal is very important. You need to eat right away after a workout in order to refuel muscle and stimulate adaptation. In most cases, the timing of your post-workout meal will dictate the type of food available. This is why keeping protein bars on standby is important.
  2. The nutrition of the post-workout meal is as important as the timing. Most nutrition experts recommend a meal with a combination of carbs and protein and very little fat. The protein is essential for building new muscle, which in turn causes the body to burn more calories at rest. This raises the metabolism. The carbs in the recovery meal are important to refill glycogen in your muscles and liver. The post-workout meal should be low in fat. It has to be able to be digested quickly, whereas foods high in fat sit in the stomach and intestines for a longer time. When choosing your meal, make sure it has at least 20 to 25 grams of protein for women, and 30 to 45 grams for men.
  3. The type of food you choose depends on where and how you are working out. If you’re at the gym, having a nutritious post-workout smoothie is a great option. However, you must make sure that it has little to no fat in it. This might be hard to do when purchasing a smoothie from a vendor. Another option is to choose a protein bar that is right for your needs. You can choose to eat a real food meal, especially if you work out at home. Foods high in protein include chicken, turkey, lean red meats, eggs, dairy and tofu or tempeh..
  4. Meals that come after the post-workout meal should go back to your normal, balanced diet. It is important to make sure that you are eating enough carbs and fats in your diet. Fats are essential to a healthy diet. According to a study in the Journal of the American Medical Association, fats protect against insulin resistance and give the body energy. Therefore, you should make sure your diet contains a balance of healthy fats, carbs, protein, and vitamins.

Following these steps will help you to build muscle effectively after workouts. Over time, you will notice that you have more energy, have a lower body fat percentage, and have a higher metabolism. This means that you will burn calories faster if weight loss is a goal.. Adjust the number of calories you eat each day to make sure you are supporting your nutrition and activity needs. .

For more information on proper nutrition post-workout, contact us at Promax Nutrition.

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5 Most Commonly Asked Questions about Protein

Monitoring nutrition should be a part of everyone’s life. It is essential that we all know what we are putting into our bodies, from protein bars to sugar-packed sweets. Knowing the amount of calories, carbs, and nutrients your body receives on a daily basis will help you reach your body goals, such as losing weight, gaining muscle, or just being healthy. Protein intake is a crucial part of a healthy lifestyle. However, protein is not always easy to understand, especially when there are conflicting opinions about it. Here are 5 common questions about protein, so you can make informed decisions about your own protein intake:

  1. Can too much protein be harmful to my body? The short answer — yes, but only in certain circumstances. If you suffer from chronic kidney disease, then you need to stay away from a diet that is high in protein. However, if you are in general good health, and you want to pursue a high-protein diet, you should be good to go. Just make sure that you don’t go overboard with protein consumption — you can always talk to your doctor to review your dietary plan.
  2. Can I build muscles faster if I consume lots of protein? Protein can help you build muscles, but it can only do so much. When you consume a lot of protein, you may think that all of it is going towards building muscles, but the truth is that, once you reach a certain level, the protein will be converted into energy that is stored as fat. So, if you take in more protein than you need, you are not going to see muscles develop any faster than with an appropriate amount based on your needs and activity level.
  3. What foods are the best choice for protein? Our protein bars are a solid source of complete protein — you can easily meet your dietary needs by adding our bars to your daily food intake. However, if you want to eat “real” foods for protein, your choices are abundant. Eggs, meats, poultry, fish, dairy and tofu  are all great choices for giving your body plenty of whole food protein.
  4. I can’t get fat from protein, right? Wrong! Your body may have a harder time turning proteins into fat, but if you give it more protein than you need, you are probably feeding your fat cells. Be sure to find the right amount of protein per day based on your body goals, fitness level and workouts. Body fat is a reflection of calories in versus calories out. Too many calories in any form means an increase in your body fat
  5. Can my body only process a certain amount of protein at once? Everyone processes protein differently. There is some research that suggests you can only assimilate a certain amount of protein per eating, but the jury is still out. Your tummy is not counting grams of protein — that’s your job. Most likely, the amount of protein you take in is the amount of protein that your body is going to process. Keep it to a reasonable level and enjoy the benefits of protein without going overboard – otherwise you could end up eating more calories than you need for your daily intake..

Contact us today at Promax to learn more about our protein bars, and how they can help you take in enough protein without going overboard.

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Why Should You Take Nutrition Seriously?

When you think about nutrition, what do you think about? Do you think about the foods that you put into your body? Do you think about vitamins and minerals? You may not even think about nutrition very often at all. If you don’t give much thought to nutrition, you should. Good nutrition is an essential part of a healthy lifestyle. So, why should you take nutrition seriously?

What Is Nutrition and Why Is It Important?

Nutrition can be defined as: “The process of providing your body with nutrients such as protein, carbohydrates, fats, vitamins and minerals”. Food is where your body gets all of the energy, vitamins, minerals, proteins, and fats that it needs to be healthy. Without the right level of nutrition, you could be overweight or underweight. Your energy levels and even your health could suffer from lack of proper nutrition. Even things such as the luster of your hair and the strength of your fingernails are all tied into nutrition.

Good nutrition should be a part of an overall healthy lifestyle. When you combine proper nutrition and exercise, you’ll be taking two big steps towards optimum health and vitality. Think of your body like a car — just as you give your car maintenance to ensure that it runs smoothly all the time, you need to do the same for your body. By fueling (feeding) your body the right way and staying active, you can expect a long and healthy life. So, how do you make sure you are providing your body with the proper nutrition?

How to Nourish Your Body

The best way to give your body everything that it needs for optimal health is to eat a variety of foods. Fresh foods, like fruits and veggies, are great, but you also want to add in various proteins, carbs, and fats. Using real foods, like meats, veggies, and fruits, to get your nutrition is ideal. A good rule of thumb is to have as many colors on your dinner plate as possible — after all, variety is the spice of life, and a variety of foods ensures that your body gets all of the necessary nutrients. However, sometimes it’s difficult to eat a well-rounded meal — our lifestyles simply do not always accommodate that. In instances where you cannot eat real foods, you need to turn to engineered foods, like our protein bars.

Our nutrition bars are scientifically-engineered to help fuel your body. They are designed to give you a good balance of carbs and proteins to help meet your nutritional needs.   They are also gluten free and free of artificial sweeteners or colors. When you don’t have time to sit down for a full meal, or after you finish a hard workout, grab a bar and refuel your body. Your body is a temple, and it is up to you to take care of it and keep it properly nourished. Contact us today at Promax to learn more about proper nutrition and how our nutrition bars can be a part of your daily diet.

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How to Refuel after a Workout

When you have a long and strenuous workout, you want to start refueling your body as soon as possible. This is because there is a one-hour window when your glycogen replacement is at its fastest. While the replacement rate does continue at a slower pace for several hours, the best refueling results are within that one-hour window. No matter what level athlete you are – from beginner to professional – it’s best to start the refueling process as soon as you complete your workout. You can do this with one of our clean energy bars, which are packed with a great combination of easily digested protein and fast response carbs.  

There are other things you need to remember about refueling after a strenuous workout. Your muscles can be refueled in 24 hours, as long as you feed them the right amount of carbs and proteins. You just need to make sure you are eating to refuel; this should be strategic eating for optimal performance rather than eating just to eat. Make sure your calories are appropriate to your level of workout and energy needs.

What You Need to Refuel

You should refuel with both carbs and protein. Knowing how many carbs your body needs can be tough to determine. Your carbohydrate needs are dependent on the intensity and duration of your workout, as well as your body weight and body composition. Here are some general rules to help you keep your muscles energized and ready for action:

– If your workout is moderate intensity for 60 minutes or less, all you need is .25 – .50 grams of carbs per pound of your body weight in the meal following your workout.

– If you’re an endurance athlete and your workout lasts 1-3 hours, aim for .50 – .75 grams of carbs per pound of your body weight in your recovery meal. Then, aim for .25 grams of carbs per pound of bodyweight in a meal 3 hours post workout.

– Extreme athletes who engage in activity for more than 3 hours per session need 1 gram of carb per pound of bodyweight in the recovery meal as well as two hours post session.

You also want to give your body sufficient protein in combination with the carbs. Combining your proteins and carbs within the first half hour after a workout will give you the maximum glycogen benefits. Aim for a 4:1 ratio of carbs and proteins – you want 4 grams of carbs for every 1 gram of protein.

What to Eat for Refueling

Now that you know how much carbs and protein you need to refuel your body, you need to know which foods make the best choices. You may not have a full kitchen available immediately after a workout, which makes our protein bars the ideal choice. Engineered foods, such as our protein bars, are designed specifically for fueling your body both before and after a workout.

They are a key component in refueling because they are made to be easy to digest, and they also contain the ideal balance of carbs and proteins. These scientifically-engineered bars are clean, healthy, and they take the guesswork out of counting grams of carbs and protein. You can easily eat a protein bar right after a workout and know that you are giving your body exactly what it needs to repair muscles and refuel for the next workout.

Drink the Good Stuff

Finally, when it comes to the right after-workout drink, avoid the sports drinks. Those are fine for drinking during extended exercise programs, but for refueling after a workout, you need a different composition of nutrient. Be sure to drink 8-10 ounces of pure, clean water with our bars to improve digestion and absorption. Other great refueling options include: low fat chocolate milk, bananas, orange juice and tropical fruit

Contact us today at Promax to learn more about our energy bars and how they can help refuel your body after a strenuous workout. 

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What Are Macro Nutrients?

When you hear people talking about macro nutrients, you may not know what they are talking about. Large nutrients, like a couple of extra-large nutrition bars? Well, not exactly, although our nutrition bars can definitely help. Nutrients are different substances your body needs to grow and maintain itself. Macro does mean large, but the term macro nutrients does not refer to the size of the nutrients. The term is referring to quantity. Macro nutrients are, specifically, nutrients that are needed in large amounts.

The Specific Macro Nutrients Needed and Why

There are three specific macro nutrients that your body needs for survival:

  1. Proteins, which provide 4 calories with every gram consumed
  2. Fats, which provide 9 calories with every gram consumed
  3. Carbohydrates, which provide 4 calories with every gram consumed

There are various reasons why you need each one of these macro nutrients. Understanding the function of each macro nutrient for your overall health can help you better choose the foods you consume.

            Proteins are needed for:

  1. Maintaining healthy immune system functions
  2. Repairing tissues
  3. Manufacturing enzymes and hormones
  4. Preservation of lean muscle mass
  5. Energy
  6. Growth

The USDA recommends that you get between 10-35% of your daily calories from proteins. You will find proteins in foods such as meats, fish, poultry, cheese, legumes, nuts, seeds, milk, and various vegetables.

            Fats might seem like an unnecessary part of your diet, but they are needed for:

  1. Maintenance of cell membranes
  2. Cushioning for internal organs (think shock absorption)
  3. Absorbing vitamins A, D, E, and K, as well as carotenoids
  4. Energy
  5. Growth
  6. For taste and stability in different foods

The USDA recommends that between 20-35% of your daily calories should come from fats. There are three types of fats: trans fat, saturated fat, and unsaturated fat. In general, the less trans fat and saturated fat you have in your diet, the better, due to the increased risk for heart disease. Unsaturated fat can actually reduce your risk of heart disease. You can find fats in nuts, seeds, meats, poultry, butters, oils, milk items, salad dressing, fish, and grain items.

            Carbohydrates are needed for:

  1. Fuel for your body
  2. Energy
  3. Helping the brain, muscles, central nervous system, and kidneys function
  4. Assisting in eliminating waste and maintaining the health of intestines

Your body needs more carbohydrates than any other macro nutrient. They are the primary energy source for your body, and they are stored in your muscles and liver for later use. The USDA recommends that between 45-65% of your daily calorie intake should come from carbs — which may seem a bit on the frightening side, when you think about the havoc carbs can wreak on your weight loss plans. However, in moderation and consumed in the right form, carbohydrates are a useful and very essential part of your daily life. You will find carbs in fruits, grains, potatoes, milk and yogurt (in the form of lactose), and in many vegetables.

An important thing to remember about carbohydrates is that fiber is a type of carb that your body is unable to digest. However, fiber aids in the removal of waste from your body, and high-fiber diets reduce your risk for heart disease, as well as obesity — so, not all carbs are bad for your body.

Contact us today at Promax to learn more about our new and improved protein bars and how they can help your body get the macro nutrients it needs. 

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Workout Nutrition: What to eat before, during, and after your workout

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It is a common metaphor to compare our bodies to cars and it couldn’t be more true. Your body is like a Ferrari. You wouldn’t get on the freeway and drive without oil and gas.

Think of your body the same way. It needs very specific fuel and nutrition so that it runs optimally, performs, and gives you its best so that you can reach your goals.

The point of a workout is to go into it supremely energized and primed so you can challenge yourself beyond your current ability. Your body is a machine. Eating something before a workout gives you the foundation to work your hardest so you are building the most amount of muscle possible and getting the most from your workout of choice. This will help boost your metabolism and therefore create a flame that burns calories. When you become more fit, you have the ability to burn off body fat more efficiently.

You want a combination of easily digestible protein paired with a moderately fast carbohydrate. I suggest that you eat an easily digestible protein and carb-rich snack 30 minutes before you head out, such as a glass of skim milk, non-fat yogurt or a low-fat string cheese with an apple. With this said, the harder or longer your workout is, the more important the snack becomes.

After a long road trip, I like to fill my car with gas again before I get home. Our bodies are the same. A five mile run or one hour of weight lifting burns energy and “stresses” muscles. Post workout, it is essential to get food into your body immediately to refuel and begin the recovery process.

I often start this process while walking out of the gym locker room. The goal of your post-workout snack is 1) to provide fast proteins to muscles so they can begin the recovery process (this may help prevent muscle soreness, and will ensure a great workout tomorrow) and 2) provide fast carbohydrates to restore muscle and liver glycogen levels and to stabilize your blood sugar. After a workout, your body has a stronger propensity to refuel. Meaning, what you put in will be absorbed and utilized more effectively than if you wait 1-2 hours to eat.

The laboratory world of food science has proven that some foods get “assimilated” faster in your body than others. For example, dairy gets absorbed much faster than beef and table sugar gets absorbed faster than strawberries. It’s beneficial to choose a combination of protein and carbohydrate that will pass through your digestion system quickly so that they can be assimilated into your muscles, liver and brain.

You have a unique window after workouts where your body will utilize nutrition faster. Therefore, you want to choose fuels that partner with this process. Faster refuel means faster recovery. This is why sports nutrition products exist. Professional athletes know that their performance is dependent on fuel that is engineered to work with the needs of their body.

Real foods should be the cornerstone of your diet, but utilize scientifically engerineed foods immediately before, during or after workouts. This will help you maximize your workouts and fitness level. Try a Promax bar to provide you with the energy and protein to fuel and recover faster.