Post-Workout Protein

Physical activity is an important part of a healthy lifestyle. Getting enough cardio and strength training throughout the week can lower your risk for certain diseases and even lift your mood (AHA, 2015). Currently, the American Heart Association recommends that adults participate in a minimum of 150 minutes of moderate physical activity or 75 minutes of intense physical activity each week. But just going to the gym is not enough. Nutrition plays a critical role in making sure your body is getting all the benefits of physical activity. You need to fuel your body before and replenish your body after working out. Getting enough protein after a workout helps your body build muscle, in turn aiding in weight loss by increasing your basal metabolic rate. 

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Why is protein important after a workout?  Following a difficult session of either weight training or aerobic exercise, your body is likely to break down protein faster than it builds it if you do not consume protein to help counteract this effect (Beck, 2015). Eating protein after a workout creates a better balance by helping your body build muscle. Aside from increasing muscle mass, benefits of post-workout protein include improvement in physical performance and a decrease in recovery time (Stark, 2012).

How much protein do I need? How much protein your body needs depends on your body weight, activity level and type of activity (Phillips, 2007). The Recommended Dietary Allowance for protein for non-athlete adults over 18 years of age is approximately 56 grams per day for males and 46 grams per day for females ("Dietary Reference Intakes: Macronutrients"). This is calculated using a value of 0.8 grams of protein per kilogram of body weight per day (g/kg/d). However, newer research suggests that this recommendation has been set too low. Athletes may need more protein than this depending on how often they exercise and the type of exercise they perform (Phillips, 2007). The recommended intake levels for protein for adults participating in different types of physical activity are as follows (Phillips, 2007)*:

·       Endurance athletes: 1.2 to 1.4 g/kg/d

·       Weight-training athletes: 1.6 to 1.7 g/kg/d

*Recommended intake levels for athletes are based on the needs of male athletes. Limited data are currently available for female athletes.

It is important to keep in mind that eating more protein than your body needs is not likely to provide any additional benefit. Also, be sure to avoid substituting protein for other energy yielding nutrients your body needs, such as carbohydrates and fats (Phillips, 2007). In fact, post-workout carbs are equally important as post-workout protein, with the recommended ratio being 1:3 for protein: carbohydrates. Though high-quality protein foods are always a good option, I personally prefer to consume a protein shake plus a piece of fruit within 30 minutes post-workout. If you are interested in trying protein shakes for the first time, feel free to contact me for a recommendation on what type of protein powder to purchase!

Sources:

American Heart Association Recommendations for Physical Activity in Adults. (2015, August 17). Retrieved October 5, 2015, fromhttp://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp

Beck K, Thomson J, Swift R, Hurst P. Role of nutrition in performance enhancement and postexercise recovery. J Sports Med. 2015; 6:259-267.

Dietary Reference Intakes: Macronutrients. (n.d.). Retrieved November 19, 2015, from https://iom.nationalacademies.org/~/media/Files/Activity Files/Nutrition/DRIs/DRI_Macronutrients.pdf

Phillips S, Moore D, Tang J. A Critical Examination of Dietary Protein Requirements, Benefits, and Excesses in Athletes. Intl J Sport Nutr and Exer Metab. 2007;17:S58-S76.

Stark M, Lukaszuk J, Prawitz A, Salacinski A. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr Journal of the International Society of Sports Nutrition, 9(1), 54. DOI: 10.1186/1550-2783-9-54

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Personal Training (Individual)
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1-on-1 personal training focused on strength training exercises. Sessions typical last ~45 minutes, but ultimately as long as it takes to complete the assigned workload for the day!

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Personal Training (Partner)
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Personal training offered for two people at one time. Workouts are focused on strength training exercises. Sessions typical last ~45 minutes, but ultimately as long as it takes to complete the assigned workload for the day! Price is split between participants ($25/person).

Personal Training (Group)
Personal Training (Group)
$60.00

Personal training offered for three or four people at one time. Workouts are focused on strength training exercises. Sessions typical last ~45 minutes, but ultimately as long as it takes to complete the assigned workload for the day! Price is split between participants ($20/person for a 3-person session, $15/person for a 4-person session).

Personal Training Package
Personal Training Package
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A personal-training package discounts session across the board, whether you choose individual, partner and/or group training. So that the package can be applied to any of these types of sessions, a “credits” system is used: Individual Training = 3 credits, Partner Training = 2 credits (per person), 3-Person Group Training = 1.5 credits (per person) and 4-Person Group Training = 1 credit (per person). The total cost for a 20-credit package = $225, 30-credit package = $300, 48-credit package = $450.

4-Week Workout Program
4-Week Workout Program
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The basic form of this package starts at $99 and consists of 2 workouts per week, completed in the following fashion:

  • WEEK #1: WORKOUTS 1 & 2

  • WEEK #2: WORKOUTS 3 & 4.

  • WEEKS 3-4: REPEAT SAME CYCLE AS WEEKS 1 & 2.

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8-Week Workout Program
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The basic form of this package starts at $199 and consists of 2 workouts per week, completed in the following fashion: 

  • WEEK #1: WORKOUTS 1 & 2
  • WEEK #2: WORKOUTS 3 & 4
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Individual Meal Plan Start-Up & Subscription Options
Individual Meal Plan Start-Up & Subscription Options
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* MUST PURCHASE A SUBSCRIPTION. START-UP DOCUMENTS NOT SOLD SEPARATELY *

What the service entails...

PART ONE

  • MATH: Calculation of daily caloric and macronutrient (carbs/protein/fat) needs to help guide food and beverage choices made daily and empower each client to reach their health/fitness-related goals.

  • MEALS: Instruction on WHEN to eat. Nutrient timing is an important element of healthy eating. To optimize nutrient utilization, we will discuss your daily routine in order to develop a specific meal schedule most effective for you. This is especially important for those of you who workout on a regular basis, as proper nutrient timing is crucial for supporting adequate muscle protein synthesis.

  • MUNCH: Instruction on WHAT to eat. Of course, this is the most vital component of any meal plan. Your Individual Meal Plan will include options for which foods to consume at each of your recommended "meal" times, affording you the freedom to vary your selections on a daily basis. For those of you who like more exact direction, do not fear- each client is also provided with a “Sample Menu” that lays out how a day of eating might look when adhering to your personal Meal Plan Outline. To help guide purchasing of various pre-packaged products, a list of recommended grocery store items will be provided. Finally, you will be granted access to the MBM Meal Manual that includes healthy recipes, “Sample Menus” for how these recipes may fit into the structure of 5 small “meals” per day, a list of “Smart Swaps” (lighter alternatives for traditionally less-healthy items), and a list of “Restaurant Recommendations” (Madz-approved dishes from a number of common dining establishments).

PART TWO

  • MADZ: Dietary counseling, accountability and encouragement provided by yours truly. This component includes one 15-minute phone call every other week to discuss progress towards defined dietary goals. I ask that you complete a 3-day food log each week, which I review prior to our calls. Discussion will primarily be focused on reviewing the submitted food log, personalizing dietary recommendations and talking through the “why” behind certain dietary choices (so that you become equipped to make informed dietary decisions on your own). These weekly calls are great for offering a strong sense of accountability!

What the service costs

* UPON RECEIPT OF ORDER, MADZ WILL CONTACT YOU REGARDING YOUR SUBSCRIPTION INVOICE *

  • PART ONE: Initial meal plan documents: Individual Meal Plan Outline, Sample Menu, Meal Plan Guidelines PDF doc + access to MBM Meal Manual via Google Drive. The cost of these documents is a one-time fee of $100.

  • PART TWO: This “dietary counseling” piece is offered in the following ways:

    • 6-month “subscription”: $85/month

    • 3-month “subscription”: $95/month

    • 1-month “subscription”: $110/month

  • ADD-ONS

    • $20/ month - Weekly Calls (4 calls per month versus 2 calls per month)

    • $25/ month - Daily dietary tracking

  • COUPLES DISCOUNT: I am a huge proponent of couples committing to improving their health, together! To support this notion, I offer a 25% discount on part one of the Individual Meal Plan service (each person still receives their own personalized Meal Plan Outline and Sample Menu).

Dietary Counseling Sessions
Dietary Counseling Sessions
$50.00

Initial Appointment

30-minute phone session that includes the following:

  1. Review of dietary Intake Questionnaire (completion requested 12 hours prior to time of appointment)

  2. Personalized recommendations for dietary improvements, based on information submitted in the Intake Questionnaire

  3. Specific goal-setting discussion

Follow-Up Sessions (Must first purchase initial appointment)

  1. $30/15 mins + $20/every additional 15 mins

    1. $100 for a package of four 15-minute sessions

  2. Review of 3-day food log (submission requested 12 hours prior to time of appointment)

  3. Follow-up discussion regarding personalized dietary recommendations and goals set during previous appointment

Muscles by Madz "Meal Manual"
Muscles by Madz "Meal Manual"
$25.00
  • WHAT: This is a loaded bullet (point)! The MBM "Meal Manual" includes the following:
    • Collection of healthy recipes offering suggestions for how to eat a balanced variety of delicious foods.
    • Sample daily menus that illustrate how these recipes might fit into your daily dietary intake.
    • "Smart Swaps": Lighter alternatives for traditionally less-healthy food favorites.
    • "Restaurant Reviews": Reviews of menus from various dining establishments focused on which items are more beneficial to order in terms of nutritional value.
  • WHY: Many of us find it easier to have explicit instruction guiding our dietary decisions (sample daily menus), yet appreciate variety in our meals (recipes). It is important not to completely give up some of your less-healthy favorite foods, but rather find a way to enjoy them in a healthier manner ("Smart Swaps"). Finally, life happens- we dine out! And that is a-okay. As long as we order wisely, dining out does not have to be a dietary disaster.
  • HOW: Rather than sending out a one-time finished document, I have decided to house this information in a Google drive document to which you will receive a link upon purchase. This will enable you to receive updates to the document as they are added, such as new recipes, new "Restaurant Reviews", new "Smart Swaps", etc. The Google Drive app will allow you to access the google document from your phone from at anytime, allowing you to refer back to recipes while at the grocery store, "Restaurant Recommendations" while deciding on a dinner date, etc.
FitnessMadison WrightPost Workout, Workout, FitnessComment