If you’re feeling extremely sore after a workout or not progressing the way you would like, these could be signs that you’re not getting enough protein. Health coach and personal trainer Jennifer Anthony of Coaching by Jennifer explains that protein is essential for proper recovery because it gives your body the elements it needs to rebuild that muscle and get stronger.
“The biggest thing is you might not get the maximum benefit of your workout,” she says. Refueling with a protein source rich in branched-chain amino acids (BCAAs), like Noosh Almond Protein with Super Greens, gives your body the nutrients it needs to repair muscles. These are her three tips for having a more effective workout.
Pack a Snack in Your Gym Bag
Especially if you’re working out on an empty stomach, it’s easy to over-eat and overcompensate for your workout right after. “A snack is helpful for getting your blood sugar restabilized so you’re not crashing and burning,” she says. For clients, she recommends something light like a hard-boiled egg and an apple or a slice of turkey in a wrap.
Consume Protein Within 1 Hour
Don’t wait too long before drinking a protein shake, like our Vanilla Almond Protein Powder. “I always recommend that my clients get something within a half hour to an hour,” she says. That’s because muscles repair and rebuild at a faster rate immediately after a workout, according to a study published in the Journal of the Society of International Sports Medicine. She says it’s important to make sure you’re getting a full amino acid profile, especially branched-chain amino acids (BCAAs) to help your muscles repair.
Incorporate Healthy Carbs After a Workout
While protein helps with muscle repair, remember to eat healthy carbohydrates, like fruit or whole grains, too. “It’s important to get your blood sugar back up to a stable level so you can go about your day and feel balanced and satiated,” she says. And when you’re not starving, it’s easier to make good nutritional choices for the rest of the day.