Health & Fit Exactly How Much Protein You Need Postride to Improve Recovery
What Happens to Your Body When You Drink a Smoothie Every Day
There are a number of clear health benefits—and risks—if you drink a smoothie every day Here's what you need to know before you fire up that blender. And for even more healthy eating tips, be sure to sign up for our newsletter. 1 You'll definitely get your daily dose of vitamins. © Provided by Eat This, Not That! blending smoothie Seeing as the base for a smoothie typically includes at least one serving of fruit (and sometimes vegetables as well), it's no surprise that a smoothie is often chock-full of vitamins and minerals.
- A new published in The American Journal of Clinical Nutrition found consuming protein after endurance exercise can increase your muscle recovery.
- Researchers found that may also have an impact on how muscles respond to future endurance exercise.
- The study found that 30 grams of protein seemed to be sufficient enough to produce a measurable increase in muscle recovery.
Protein is often touted as a postexercise muscle builder, but does that apply to endurance exercise—like cycling—or only? A new suggests that for better muscle conditioning, you should get that postride protein ready.
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These Amazon options are just what you need."Protein plays a big role in weight loss because it keeps us full and satisfied so that we make it to our next meal without snacking in between," says Brigitte Zeitlin, RD. It can also help you increase and maintain muscle mass—something necessary to burn fat, even when you're not working out, says Zeitlin.
Published in The American Journal of Clinical Nutrition, the research looked at 48 healthy, endurance-trained men with an average age of 27, and separated them into two groups. All participants performed 90 minutes of continuous endurance exercise on a cycle ergometer, then had blood tests and muscle biopsies samples collected for six hours afterward.
All of the people in the study had 45 grams of carbohydrates after exercise; one group had no postexercise protein, and the other consumed 15 to 45 grams of milk protein in addition to the carbohydrates.
Researchers found that not only doesresult in significant benefits on skeletal muscle, but may also have an impact on how muscles respond to endurance exercise in the future.
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Bonus: They're full of flavor, not sugar."Smoothies make for a convenient, portable, and easy meal (or snack) with no cooking skills required," says sports dietitian Marni Sumbal, M.S., C.S.S.D., author of Essential Sports Nutrition.
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“Exercise leads to an increase in muscle protein synthesis as well as muscle protein breakdown,” study co-author, Ph.D, physiology of exercise professor at Maastricht University in the Netherlands, told Bicycling. “However, the balance between synthesis and breakdown remains negative when no food is ingested. Having protein stimulates synthesis and inhibits breakdown, and this facilitates the repair of damage. It also supports the adaptive response of muscle to exercise training.”
This effect has often been studied around, he said, but there’s much less data on and reconditioning when it comes to the benefits of refueling after endurance exercise with protein.
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In terms of how much you need, van Loon said 30 grams seemed to be sufficient enough to produce a measurable increase in muscle recovery—effects that lasted for hours after consumption—but you don’t get an extra muscle boost simply by having more than the recommended amount. However, that doesn’t mean it gets wasted.
“Protein not used for muscle protein synthesis can be used for synthesis of other proteins besides muscle,” he said. “It can also be partly converted to fat to be used later as an energy source.”
Although the study was done on young, healthy men, van Loon said there has not been much data to suggest there are large differences between men and women—or between older and younger people—when it comes to protein getting absorbed into muscles after exercise. But he did add that the optimal amount of protein may be less for women than men if they have a lower amount of active muscle tissue.
How much protein should you be eating? Dietitians weigh in .
Can you eat too much protein? While the macronutrient is an essential part of any diet, dietitians say quality is just as important as quantity.A high-protein diet is one where you’re eating a higher amount of protein each day than is recommended by dietary guidelines, Katherine Zeratsky, a registered dietitian at the Mayo Clinic in Rochester, Minnesota, told TODAY.