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.
Going on a diet can be a daunting event. You don’t want to deprive yourself, but you know that losing weight is best for your health. However, weight loss takes a lot of willpower and careful planning. Even the best protein bar on the market is not going to make you magically lose weight. Here are some things to keep in mind as you embark on your weight loss journey. These tips aren’t exactly science, but they can definitely help you shed some pounds:
– Movement is the key. With a healthy, well-balanced diet combined with a good exercise plan, you will start seeing results. You don’t have to start with a cross-country run. Instead, start small with a brisk walk around the block, and keep building up until you are ready for that cross-country run.
– Cut down on eating out. If you eat out several times a week, cut it back to only once per week. While you are at it, change your usual meal, too. Instead of ordering that greasy, double cheeseburger, order a grilled chicken breast or some other healthier meal.
– Don’t forget breakfast. This is the time for a small, energizing meal, such as a healthy protein bar, to give your metabolism a boost for the rest of the day. Breakfast truly is the most important meal of the day, so don’t forget it.
– Leave the snacks at the store. If you have a craving for something sweet or salty late at night, you are less likely to indulge if it’s not in your home. Avoid buying snacks that aren’t healthy, and you will be much less inclined to eat them. After all, who wants to get out of the house at midnight?
– Quit smoking. If you are a smoker, give up the habit. Some people think that smoking is what helps them stay slim, but the truth is that quitting can make it easier for you to lose weight. Your taste buds improve, things start tasting and smelling better, you are more able to enjoy your food, so you may not be inclined to eat as much because you are feeling more satisfied. Plus, being able to breath while you walk and run is definitely going to help you lose weight.
– Consider yoga. Practicing yoga can help you get your mind and body in tune, which means you will better understand when you are hungry. You will also be able to stop eating when you are full, instead of stuffing yourself.
Losing weight doesn’t have to be difficult. No, it won’t necessarily be easy, but if you use your common sense, follow a sensible diet, and keep these tips in mind, you will reach your ideal weight before you know it. As long as you have the desire to make the changes, and as long as you are willing to keep at it, you will eventually see the results in smaller sizes and a toned, fit body.
To learn more about exercise, eating healthy, and how our protein bars can help you, contact us today at Promax.
Who doesn’t love a great-tasting, high protein snack? Next time you need a yummy dessert, try out our #MAXMunchies Peanut Butter Cookie Dough Yogurt Recipe!
½ cup Plain Greek Yogurt
Sliced Almonds, ¼ cup
Half Apple, sliced
1 Promax LS Peanut Butter Cookie Dough Protein Bar
1. Measure ½ cup Plain Greek Yogurt and pour into bowl or cup of your choosing
2. Dice half of an apple and slice into cubes or thin pieces
3. Cut the Promax LS Peanut Butter Cookie Dough Protein Bar into equal, small pieces
4. Evenly place Apple slices and Promax bar pieces on top of the yogurt
5. Pour Sliced Almonds on top of the Apples and Promax protein bar pieces
6. Top off with 3 Raspberries
7. Mix, indulge and enjoy!
Don’t forget the Promax LS Peanut Butter Cookie Dough Protein Bar to get started!
When you are trying to get into shape, you need more than just the best protein bar on the market. You need physical activity to keep your metabolism working hard to burn calories and rid your body of unwanted pounds. For many people, the problem isn’t lack of motivation; the problem is lack of time. An hour’s worth of exercise every day is the recommended amount, and it can be hard to find that kind of free time with today’s busy lifestyles. Here are some ways you can get your daily amount of exercise in smaller chunks — but with the same healthy benefits.
– Find ways to get moving. If you are home alone for the day, or even tending to a small child, you can easily find a few minutes to get in some physical activity. While your baby is napping, you can walk on your treadmill, or go out in the yard for a few laps. Make use of your stairs, too, by walking up and down them for several minutes during the day.
– When you are busy cooking dinner, do a few squats while you are in-between tasks. You can also do push-ups off the countertop. You can even turn on your favorite music, and dance your heart out to burn some calories — and have a little fun!
– If you have kids, play with them! Not only is this a great way to get yourself moving, it’s a great way to keep them moving and enjoying physical activity. Remember — healthy habits are learned, so teach your children to run, jump, climb, ride bikes, shoot hoops, etc.
– If possible, walk to work every day or at least a few times each week. If your place of employment has an elevator, use the stairs. The more steps you take each day, the better.
– On your lunch break, forget the heavy meals. Instead, opt for a light snack, such as one of our tasty, protein bars. You will get the nutrients and the energy you need..
The most important thing you can remember is to move. When you can walk instead of drive, do it. When you can take the stairs, use them. Even something as simple as getting up, walking to the TV, and adjusting the volume on your own without a remote — all of that counts as exercise.
In addition to moving every chance you get, eating right with lots of fresh veggies and fruits for snacks will help you get your body into shape. Eating several small meals and snacks each day is much better for your metabolism than eating one or two large, heavy meals. Of course, breakfast is still the most important meal of the day, so make sure you kick start your metabolism every morning with something light.
To learn more about proper nutrition and exercise to stay fit and healthy, contact us at Promax.
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.
If you want to lose weight at a steady pace, you must do more than swap candy bars for protein bars. Losing weight is a lifestyle change. You have to get up off the couch and – also – change the way that you eat for life. This means eating good food and eating less of it. At the same time you must start exercising regularly. This means more than just a 30-minute workout a week. Below are some ways to get started.
- Eating a healthy diet is a good start to weight loss. You should start cutting back on sugars, starches, and animal fat. Instead, focus on fresh fruits, vegetables, beans, poultry, fish, healthy fats, and lean meats. You should also be drinking plenty of water. Many health experts recommend drinking one ounce per pound of body weight. This will help you cut out water retention and bloating.
- Keep a food journal so that you can see what you are eating and how much. This is very helpful if you are having trouble when losing weight. Record all of your drinks and all the water you drink, too. This can help you calculate any further changes that you need to make to your diet. Another good idea is to write about how you feel when you are eating. This can help you identify trends in your eating habits.
- Some studies show that progressive weight loss requires at least an hour or more of moderate exercise per day. Cardio and strength training are the best types of exercise to focus on. Cardio burns the most calories, which helps you lose weight faster. However, the amount of calories you burn is limited when this is all you do. Adding strength training help you to build muscle, which means you burn more calories all day long. This leads to even faster weight loss.
- Always start out slow when working out. If this means only working out for 30 minutes a day for three days a week to start, do it. Over time, you can work up to hour-long workouts that include both cardio and strength training. You can also dial up the intensity of your workouts over time. This gradual increase in workouts helps you to avoid injuries.
- Interval training is a good way to add intensity to your workouts. This allows you to work much harder, but for less time than normal workouts. These workouts are much more effective than cardio and strength training alone. Over time, you burn more and more calories as you up the intensity of each workout.
- Avoid any types of fad or crash diets. Anything that sounds too good to be true usually is, and sometimes can be harmful. In most cases, these diets help you to lose some weight, but, afterward, you will gain it all back. Losing weight is hard work. However, it is a lifestyle change that is very healthy for you. The benefits of eating right and exercise include a longer and healthier life. Aim to make small changes over time so that they can become permanent and an automatic part of your daily life.
For more information about weight loss and exercise, contact us at Promax Nutrition.
When you add working out into your weekly routine, it is hard to determine when you should consume a nutrition bar or just eat a real food meal. There are many good reasons to choose one over the other, but sometimes there are advantages, depending on the time of day, situation, and where you plan to work out. There is also the choice between the types of nutrition bars, as there are many.
When Eating a Full Meal Is Best
If you plan to work out close to home, it is often better to eat a meal 30 to 40 minutes before your workout. Your meal should be well balanced and not too large. You want to eat until you are satisfied, not stuffed or sluggish. When planning the meal, ensure you have the ability to start working out shortly after the meal.
What to Eat
This meal should be a balanced one, with high carbs, a medium amount of protein, a small amount of fat, and low in fiber. The carbs will feed the brain and muscles before the workout, which also gives you energy. Protein also gives you energy and makes you feel full during the duration of the workout. Protein is good for the muscles to preemptively prepare the muscles before the workout. Fat is another form of energy for the body. Though low fat is on the lips of most dieters, eating healthy fats that are in some oils (such as olive oil) and nuts is part of a balanced diet. When considering your meal, plan to consume something with 8 grams of fat or less. When choosing your meal, try avoid fiber as it slows digestion and can cause digestive upset during your workout.
When Eating a Nutrition Bar Is Best
If you have little time and have to rush from one place to another in a hurry, you are better off eating a nutrition bar before working out. This way, you can eat the bar on the way to the gym, without taking time away from your workout. Many gyms also sell nutrition bars inside, so, if you are really in a rush, you can buy one there and then head straight to your fitness machine of choice.
What Type of Nutrition Bar to Choose Pre-Workout
Because working out takes energy, you will want a bar high in carbs. Most bodybuilding forums recommend between 20 and 50 grams of carbs prior to a workout. Carbohydrates are essential for fueling your workout and preventing muscle breakdown (catabolism) during strenuous workouts. Also be sure to get high quality protein, paired with very little fat. A macro-nutrient breakdown of roughly 40/30/30 (carbs/protein/fat) works great, like a Promax Original bar. Plan to eat your nutrition bar 20 to 40 minutes before your workout for the best results.
Post Workout: Food or Protein Bar
Post workout calls for protein paired with fast digesting carbs. The protein helps your muscles recover and heal. This is very important when it comes to building muscles and possibly preventing muscle soreness. Because your body benefits from the protein right away, you really should have your post workout meal within 10 minutes of the end of your workout. In many cases, this is too soon to eat a real food meal, so eating a protein bar makes a lot more sense.
For more information on our delicious, healthy bars, contact us at Promax.
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.
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.
- 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..
- 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.
- 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.
- 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.
- 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.
- 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.
It’s time to celebrate what you’ve achieved this year! If we always keep our focus on the future, we can forget to reflect on the progress we’ve made in the last year. December is a time for warmth and enjoying life with family and friends so it’s a perfect time to acknowledge the hard work you’ve put toward improving your well-being. Even if you haven’t reached your goal yet, it’s good to revisit your year and make note of your progress.
Promax can help you maintain this momentum on your path to success. Properly fueling your workouts will give you the replenishing protein, plus vitamins and minerals needed to continue building your healthy body. During this time of celebration, you may also need a way to remind yourself that exercise is still a priority in your life, even if you aren’t able to make it to the gym for several days.
Here are some easy ways to stay on the right track during the holidays:
1. While wrapping presents, complete 10 burpees for each gift you wrap.
2. Shoveling snow is a workout on its own: one hour burns about 400 calories.
3. Add a physical challenge when playing favorite board games, for example, “Passing Go” means 10 jumping jacks.
4. Enjoy a Promax Original Bar which contains a 2:1 carb to protein ratio to get the energy and recovery you need to stay fueled during this busy season.
Information posted on this website is intended for informational and educational purposes only. Promax Nutrition Corp. (“Promax”) has compiled and prepared this information to help educate viewers about the importance of diet, exercise, and other lifestyle factors in maintaining good health. Promax intends to provide current and accurate information, but does not guarantee the accuracy, completeness, timeliness or usefulness of any information or resources listed on this Site. Promax assumes no responsibility or liability for any use of, or reliance on this information. This information does not constitute and should not be construed as medical advice. Consult your physician with any questions about your health, and before beginning any exercise or dietary program. Never disregard or delay seeking medical advice because of something you have read on this website. This Site has not been reviewed or endorsed by any governmental agency or certifying organization. Publication of links to third party websites and other information is provided for educational purposes only and does not constitute an endorsement of any Promax product.