Muscle RecoveryHeidi Strickler | Food & Nutrition, | July 24, 2017
Have you ever heard the phrase “abs are made in kitchen,” or “you can’t out-exercise a bad diet"?
Performance starts with how well you refuel your muscles after each workout, whether that means a run, bike ride, swim, climb, sports game, or time in the gym. As soon as your sweat session ends, the “window of recovery” begins to shrink. Research shows that refueling within 15 minutes after exercise increases your body’s ability to recover by 200% when compared to refueling within 90 minutes. After 120 minutes, that recovery window has closed completely.
What you refuel with is nearly as important as how soon you refuel. In order to optimize your recovery, and thus to perform your best the next time you lace up, the “ideal” fuel should include:
- 20-25g whey protein isolate – the form of protein most quickly used by your muscles
- 25-75g carbohydrate – allows your muscles to actually absorb the protein
- Liquid – easy on the stomach, and easiest to absorb
- Low in fat – fat can slow digestion and absorption time, and thus slow recovery
So what to eat?
BiPro Whey Protein Isolate offers one the cleanest whey isolates on the market, and is suitable for those with casein or lactose intolerance. It has no added sugars or artificial sweeteners, and is certified gluten free as well.
One individual serving-size packet of BiPro contains 20g clean, easy-to-digest protein. The sample packets travel easily, mix well with water, and don't require refrigeration.
For an ideal recovery snack, mix BiPro protein powder with 8 ounces of water, shelf-stable milk, or 100% fruit juice. Include a piece of fruit, a small granola or fig bar, or half sandwich for some quality carbohydrates.
BiPro protein powder can also be added to smoothies, pancakes, waffles, muffins, homemade protein bars, and oatmeal. Add BiPro chocolate to hot water or coffee for a quick, high-protein hot beverage after a cold winter run or day of skiing.
Individual serving-size BiPro protein powder packets are on sale in the Experience Momenum lobby now! Stop by the front desk to pick up a few packets at 45% off!
Looking to optimize your recovery? Call the front desk at 425-776-0803 and schedule an appointment with Registered Dietitian Heidi Strickler to learn how!