While strength training can help you build muscle, a proper nutritional plan can be the key to getting the cellulite free physique you are looking for. At Shine we like to say “Abs are made in the Kitchen.” Fitness and nutrition researcher Dr. John Berardi says post-workout eating is the most important aspect of fitness nutrition and believes that protein is of primary importance.
Protein supplies your body with structural components known as amino acids, which are vital to improving your body composition.
Protein helps with in muscle recovery and has been linked to weight loss when consumed directly after resistance exercise. A study published in the October 2009 issue of “Nutrition, Metabolism and Cardiovascular Diseases” found that increased daily protein intake and exercise resulted in decreased fat and weight loss compared to exercise alone.
During exercise, you are breaking down muscles so that your body can build them back up stronger. When you are replacing your body with protein after your work outs you are building the muscle back up, helping it become stronger and replacing unwanted extra body fat and cellulite.
Typically, protein shakes consist of whey protein, a fast-acting dairy protein low in carbohydrates and fat. Whey protein is a complete protein, meaning it contains all the essential amino acids, which makes it a high-quality sports nutrition supplement. While whey provides benefits, research from the August 2006 issue of the “Journal of Strength and Conditioning Research” indicates that combining whey protein with another dairy protein, casein, can be more beneficial than whey alone.
At Shine we carry Advocare Muscle gain protein because it is a complete ideal protein for absorption with ideal ratios of Whey and Casein. Click here to purchase and learn more about Muscle Gain.
Here”s a simple and refreshing salad recipe that bumps up the protein, micronutrients & phytochemicals. What are those last two you might ask? Micronutrients are organic compounds the body requires in small amounts (vitamin & minerals) and phytochemicals found in plants can help protect humans from disease. That”s good stuff!
DIRECTIONS: Place all ingredients in large salad bowl. Mix & serve! Makes 3-4 servings
OK, so I have been making these by the dozens these days so I had to share the recipe. They are so good and taste like you are eating a real muffin and are so simple only 3 ingredients.
Calories=80 Protein=10g Carbs= 5g per muffin.
Preheat Oven to 350 degrees. Place oats in blender or food processor and blend until they become a flour like consistency. Add cottage cheese, egg whites, cinnamon, agave, vanilla and blend together. Spray muffin tins and pour mixture into them. Add blueberries to desired taste. Bake for 25 minutes. Let cool for 10 min and enjoy.
Try this quick recipe as a pre- or post-workout treat. Blend all ingredients until combined, and enjoy–guilt free!
So, I spent this evening cooking getting ready for the week. A Shine Fitness tip is…always have protein cooked ahead of time. That way you are less likely to reach for the box of crackers or other starchy carbohydrates when you get the hunger pangs:)
Here is one of my favorite new recipes!!!
Muffin tins are the perfect portion size:)
Meat Loaf Muffins
2 lbs. ground turkey
3 Egg whites
1 cup quick cooking oats
½ tsp. ground cumin
½ tsp. tried thyme
2 tsp. dried yellow mustard
2 tsp. black ground pepper
2 tsp. chipotle pepper spice
1 tsp. salt
2 table spoons garlic powder or 2 cloves
1 onion chopped
2 celery stalks finely chopped
Preheat oven to 375 bake for 40 minutes
Knead all ingredients together…I use my hand gets a little messy
80 calories, 11 grams of Protein, 4 grams of Carbs
Creating content that meets your everyday needs.