Disclosure: This post is the first in a sponsored series we are hosting with our friends at Core Power High Protein Shakes. This series will provide a TON of information for you to digest (no pun intended) on the myriad benefits of dairy, and specifically whey & casein protein, as it pertains to your fitness practice and the importance of athletic recovery. Bottom line is, we’ll show you just how much your GAINS can grow by incorporating whey protein into your healthy diet. AND we’ll share a whole lot more—recipes, workouts, tips from top personal trainers all over the country and, you guessed it, even some GIVEAWAYS of these amazing Core Power Ready-To-Drink high protein shakes that you’ll come to obsess over just like we have.
Let’s get started.
Today, we are going to talk about the BASICS. And that is- why exactly IS dairy, and both whey protein and casein protein GOOD for you if you have strong fitness goals? Read on.
First of all, let’s be clear. One of the things we’ve been discussing a LOT on our podcast recently is this misunderstanding permeating the fitness community (still!) that in order to get healthy or lean, one must EAT LESS and work out MORE. And – this myth continues when we DON’T see results….we think, “Oh I must be eating too much! And I better add some more CARDIO.” So, many many women are still moving down this path of overtraining and undereating. This is BAD.
AND IT IS NOT NECESSARY. AT ALL.
You want to build muscle, lose weight and get in optimal shape? You need to train, and in order to train RIGHT, you need to FUEL YOUR BODY. That means, you need to eat.
A car can’t run without gas, and you cannot perform or recover your best on an empty tank.
We’ll have a LOT more in-depth articles coming up here talking about the importance of eating enough to support training, regardless of your fitness pursuits. We’ll cover how to avoid starvation mode and damaging your metabolism significantly by not eating enough. Sadly, it’s very very common, and many times, unintentional by well-meaning fitness-minded individuals. (Hint: I am one of them!! I’ll share my story and how my dietitian is helping me get past all those bad habits, in another post.)
- Why your body needs FUEL for workouts. We aren’t going to go into specifics about a specific TIME that you need to eat before or after training or even during training. This is about the basics, remember? Start simple, and if you want to take things up a notch later and get more precise about your fuel, you’ve got plenty of time. Start where you are.
- Whatever your workout preferences are, you need energy. Sure, you might be able to do one lifting session or go for a run on an empty stomach (and some people, myself included, do prefer to train fasted or close to fasted—read on!), but we are talking about THE BIG PICTURE here. We are talking about your overall food/fuel consumption. If OVERALL you are not eating enough, and if your diet is lacking in protein, and you are training hard—your workouts WILL inevitably suffer. You’ll inevitably lose those gains you want so badly. You’ll not have the energy, you will not build endurance and you will struggle. Your body could move into that dreaded ‘starvation mode’ situation and – nobody has time for that. Nobody!! You want to make the time you spend at the gym MATTER? Want to make it count? EAT. Fuel your training. Let your body know you consider it a temple and feed it with a healthy diet packed with plenty of protein to FUEL your training. According to the Mayo Clinic, “Skimping on nutrition can reduce muscle mass, lower bone density and cause fatigue. This puts you at risk of injury and illness, increases recovery time, causes hormonal problems, and, for women, menstrual issues.”. Let’s not go there shall we? Eat UP!
- You want lean muscle? You need Protein. The US National Library of Medicine National Institutes of Health published an abstract by Tipton KD. “Exercise has a profound effect on muscle growth, which can occur only if muscle protein synthesis exceeds muscle protein breakdown; there must be a positive muscle protein balance. Resistance exercise improves muscle protein balance, but, in the absence of food intake, the balance remains negative (i.e., catabolic).” – We’ll be explaining these concepts in more detail in future posts but just keep this in mind. When you train, you are breaking down muscle- to repair muscle you need rest and fuel. Protein contains amino acids that directly assist with muscle repair and overall cellular function. Mike Matthews of Muscle For Life stated it very simply, “If you eat too few grams of protein every day, your body can become deficient in the amino acids it needs to build and repair muscle, and thus, muscle growth becomes impaired.”
- Why DAIRY is an ideal protein source for fitness: There is a growing amount of information/data online to support the benefits of dairy protein following training, especially strength training workouts. According to Brian D. Roy, in a study published in the Journal of the International Society of Sports Nutrition, “...milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks.”
SOURCE: (PDF) Milk: the new sports drink? A Review. Available from: https://www.researchgate.net/publication/23296381_Milk_the_new_sports_drink_A_Review [accessed Sep 22 2018].
- Take it up a notch. Why is dairy protein, ideal for you after your training?
- Research supports that give or take, within the hour after you train, refueling your body with both protein AND carbs, (not so much on fat) is ideal for muscle repair and GAINS. This is where the dairy protein can be optimal and certainly, doing a protein shake post-workout can be easy, accessible, and effective. The CorePower® High Protein Milkshakes are – first of all- RIDICULOUSLY TASTY. (Our totally biased but truthful opinion…we dare you to disagree.) Second of all- these Ready to Drink portable shakes contain 26g of PROTEIN, 26g of carbs and just 3.5g of fats. The ideal post-workout scenario, in our opinion and based on our research. These drinks contain fairlife ultra-filtered Milk (the only lactose free milk with 50% more protein and 50% less sugar) AND, they have all 9 essential amino acids. Even better- for those of you folks worried about your lactose sensitivity (HELLO—I’m one of you- and stay tuned, we’ll have more articles coming on how to deal with this and how your lactose “sensitivity” issues may simply mean an unhealthy GUT that guess what- you can fix!!)—the CorePower® recovery shakes are LACTOSE FREE. #winning
Hopefully, this read has helped you understand why you need to be making your EATING, and eating enough, and fueling enough, a top priority. Why train so hard and spend all of your time at the gym or home or at the track, if you are essentially wasting your time and breaking down all your muscle, because you aren’t eating enough? Don’t be misinformed. Get your eats working for you and watch your GAINS grow.
What questions do you have on protein consumption? How are you currently re-fueling post-workouts?