THE PROTEIN MYTH!

It’s Not All About Protein!!!!!!!

In this article I focus on the "what" and "why" protein (especially animal proteins) have become the focus of strength / weight training.

While protein gets all the attention when it comes to strength training, carbohydrates, fats, and micro-nutrients play a significant role in post-workout nutrition.

As an athlete training to increase your strength-to-weight ratio, you should consume 1.3 to 1.7 grams of protein per kilogram of your body weight, but you will not gain strength without sufficient energy from carbohydrates, fats and micro-nutrients as well.

4:1 Carb-to-Protein Ratio

Immediately following exercise is a crucial time to consume carbohydrates. The most effective way for your body to replenish glycogen used by your muscles during a training session is by consuming a 3 to 4:1 ratio* of easily digestible carbohydrates to protein within the first 20 minutes after your workout. This ratio will help your muscles to repair faster and increase the speed of muscle protein synthesis. Carbohydrates should form the base of your diet as a strength- trainer. Choose starchy vegetables, fruit and whole grains as much as possible.

*Examples of clean foods with a 4:1 ratio: • 1 cup fruit juice with 2 tablespoons of hemp protein powder • 1 apple cut into wedges with organic almond butter • 1/4 cup raisins with 1/4 cup almonds.

Proteins.

After you have consumed carbohydrates with a little protein and your muscle’s stored glycogen has been replenished, you can add in protein to facilitate muscle synthesis/repair and regeneration. During this post-workout window, 45 to 60 minutes after a workout is when your muscles are primed for a full serving of protein*.
Aim for 10 to 25 gr of plant-based protein in your post-workout meal from a variety of sources to get a full spectrum of amino acids, including essential branched chain amino acids. A smoothie can make a great post-workout snack for this purpose. My Favourite post work out smoothie is what I call “builder’s” smoothie a blend of almond milk, whey protein powder (or switch to a plant based protein powder such as hemp, rice or peas protein powder), banana, dates and a dash of agave syrup.

*Why shouldn’t I take protein right after a workout? Waiting 20 to 40 minutes after your 4:1 carb-to-protein post- workout snack to consume a full serving of protein allows your muscle glycogen to replenish before you begin to synthesize new muscle. If you consume it too soon, you will not be able to synthesize as much muscle protein.

Will Fat Make Me Fat?

When building muscle, essential fatty acids (such as Omega 3) play an important role regulating amino acid uptake into muscle tissue. They protect muscle from breaking down and are a key part of metabolism. Without dietary fat your body cannot absorb vitamins A, D, E, and K. Fat helps to keep you feeling full after a workout, and is essential in the production of hormones. However the type of fat matters. Aim to add mostly unsaturated fats from plant-based foods, while limiting your intake of Trans and saturated fats (in other words, get rid of animal fats like Butter and Lard and man made fats like Margarine; Trans Fats are found in almost every processed food available in supermarkets shelves..from cookies to cakes and so on). Trans fats are only found in processed foods, and most saturated fats come from animal products.

THE BEST PLANT-BASED SOURCES OF FAT INCLUDE

- Cold-pressed oils (Hemp and Linseed for example..)
- Nuts
- Seeds
- Avocado
- Hemp (eaten either as an oil, or seed, hemp is rich in both Omega-3 and 6 essential fatty acids. Try putting both the seeds and oil on your salads).
- Flaxseed (when finely ground, flax is a good source of Omega-3).
- Chia seeds
- Savi Seed (sacha inchi) (has the richest plant-based source of Omega-3 o n the planet, these seeds have 17 times more Omega-3 per ounce than wild salmon).

Get Your Vitamins

While macro-nutrients are important for recovery, we can’t forget about Vitamins. As an athlete you have higher vitamin and mineral needs because of the muscle and skeletal stress you experience on a daily basis. B vitamins are important in the building and repair of muscle tissues. Thiamine, riboflavin, niacin, pyridoxine, pantothenic acid and biotin are involved in energy production during exercise. Folate and vitamin B12 are required for protein synthesis and tissue repair. Vitamin E is a potent antioxidant that helps to fight free radical damage after exercise. Aim to get most of your vitamins from a variety of foods before reaching for a supplement.

GOOD SOURCES OF B VITAMINS

- Avocados
- Asparagus
- Bananas
- Beans
- Broccoli
- Brown rice
- Buckwheat
- Leafy greens
- Legumes
- Nutritional yeast (besides being a good source of B12, nutritional yeast has a savory “cheesy” taste that is great on stir-fries, noodle dishes and salads)
- Nuts
- Oats
- Seeds
- Squash

GOOD SOURCES OF VITAMIN E

- Nuts
- Seeds
- Avocados
- Cold-pressed oils, such as hemp oil, flaxseed oil and pumpkin seed oil.

Post-Workout Foods for Strength Training

Branched Chain Amino Acids (BCAA).

Leucine, isoleucine and valine are branched chain amino acids (BCAAs) which act as signalling molecules to stimulate protein synthesis after exercise. After you have consumed carbohydrates, these amino acids aid in transitioning your body from a catabolic state (breaking down of muscle during exercise) to an anabolic state (repair and rebuild).

PLANT-BASED SOURCES OF BCAAS

- Brown rice
- Almonds
- Brazil nuts (these nuts are also rich in selenium, a well-recognised antioxidant)
- Pumpkins seeds
- Lima beans (Butter beans)
- Chickpeas
- Cashew nuts
- Hemp protein powder
- Rice protein powder

Glutamine

Glutamine is an amino acid necessary for building muscle and strengthening immune function. Intense exercise reduces glutamine in your blood so making sure you are consuming adequate amounts is important to support your immune system.
Glutamine also helps to stimulate muscle cell repair and growth after exercise, while improving digestive function. Your gastrointestinal cells rely on glutamine to function properly, so it is key to healthy digestive system.

To fuel your immune system, muscle and gastrointestinal cells try to incorporate to your daily diet the following natural food sources ..

- Cabbage
- Raw spinach
- Raw parsley
- Beans

Antioxidant Rich Fruits and Vegetables

Strength-training increases inflammation in your body. As your body grows stronger, it has to tear down your current muscle, and increase your cortisol levels. This is a natural part of building a stronger body, but it will temporarily increase soreness, and decrease your range of motion. By incorporating more antioxidant rich fruits and vegetables you will be able to start fighting inflammation, and building muscle sooner.
These “super-foods” are a good sources of antioxidants that add a sweet taste to your post-workout meal:

Goji berries
Maqui berries
Acai berries
Mangosteen
Pomegranate (one of the most researched super-foods, pomegranate shows promising evidence to reducing inflammation and improve strength after exercise).

Zinc

Zinc is a key part of the growth, building and repair of your muscle tissue. It can also help to support your immune system. Athletes and vegetarians are at risk for a zinc deficiency, so zinc should be a key part of a strength training diet.
Good sources of plant-based zinc include:
White beans
Tofu
Tempeh
Chickpeas
Oatmeal
Nutritional yeast (also a good source of B vitamins which help with protein synthesis and tissue repair)
Tahini
Pumpkin seeds

Electrolytes

It is necessary to replenish electrolytes during and after strength training to ensure muscle contractions occur correctly, while your motor control remains at its peak. Calcium, chloride, magnesium, potassium and sodium are the chief electrolyte minerals, which regulate the flow of nutrients and waste in and out of cells, making them essential for muscle contractions, heart beats and general nerve function. Many experts in sports nutrition recommend consuming a large volume (minimum of 1/2 liter of electrolyte enhanced water) immediately post-exercise, followed by 3 liters of water in the 3 hours following exercise. I think hydration is more complex than this prescribed volume, depending on variables like heat or humidity, the intensity and duration of the exercise you’re doing or completed, and your unique, personal physiology (some people sweat more than others). The important thing is to include electrolytes and hydrate pro actively throughout the day as well as before, during and after your workouts to ensure you’re well hydrated. Increasing your consumption of electrolyte-rich fruits and vegetables (such as greens, celery, and sea vegetables) throughout the day is another strategy to ensure you stay well-hydrated.
The best Natural electrolyte drink available is Coconut Water. It contains all the essentials minerals and salts your body needs.

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