Optimize your nutrition with protein to make the most of your recovery time.
By the Idaho Beef Council
There are a multitude of beverages and supplements that have been designed to maximize recovery, but food remains the ideal fuel. A delicious meal that gets devoured after a long bike ride or the scrumptious breakfast eaten after a long Saturday morning brick workout provides a variety of nutrients vital for health, well being and recovery.
Consuming nutrients at the right time and in appropriate amounts can take fitness and performance to a new level. The timing of "when" nutrients are consumed can be as important as "what" nutrients are consumed. You’re probably familiar with the importance of carbohydrates for refueling and replenishment, but did you know that protein rich foods like lean beef should also be part of this plan?
A growing body of evidence suggests that eating foods that are rich in both protein and carbohydrate directly after training can optimize muscle repair. Carbohydrate-rich foods help refuel muscle, but also naturally cause insulin levels to rise. Simply adding protein to your meal or snack helps slow insulin release and muscle breakdown while simultaneously promoting tissue regrowth.
When it comes to protein, quality is key. Amino acids are protein-building blocks and are either considered non-essential (meaning the body makes them) or essential (meaning you need to get them through your diet). High-quality proteins (like those found in lean meat, poultry, fish, eggs and dairy) contain a complete package of essential amino acids. Research indicates that 15 grams of essential amino acids are optimal for muscle growth and it’s as easy as eating four ounces of lean beef.
The optimal rate at which muscle energy is refueled and tissue repair and building can occur is within 30 to 45 minutes after exercise with 30-40 grams of protein at one sitting. Make refueling part of your training plan and include nutrient-rich lean beef in your post-exercise meals. Recipes that can be assembled ahead of time or quickly prepared can help you fuel your recovery in time.
→Plan ahead: Consider a slow cooker recipe that can be ready when you return from a long run. Moroccan Beef and Sweet Potato Stew is a great choice if you relish the thought of coming home to a hot, flavorful meal after a long ride.
→Easy meals: Whipping up an easy and tasty dish when you come home from a busy day of activities is doable with Farmers Market Steak Salad made with lean top sirloin steak.
→Start early: A hearty protein-rich breakfast can be prepared in time for recovering from a morning run with a delicious Beef Breakfast Burrito.
This article is sponsored by the Idaho Beef Council. For more ideas to maximize recovery and fuel your healthy diet with lean beef, visit beefitswhatsfordinner.com