{"id":3453,"date":"2013-09-24T22:17:58","date_gmt":"2013-09-25T05:17:58","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=3453"},"modified":"2013-09-24T22:17:58","modified_gmt":"2013-09-25T05:17:58","slug":"getting-enough-post-workout-protein","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/getting-enough-post-workout-protein\/","title":{"rendered":"Are You Getting Enough Post-Workout Protein?"},"content":{"rendered":"<figure id=\"attachment_3455\" aria-describedby=\"caption-attachment-3455\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/getting-enough-post-workout-protein\/attachment\/166761269\/\" rel=\"attachment wp-att-3455\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3455 pk-lqip pk-lazyload\"  alt=\"Are you getting enough post-workout protein?\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/09\/24150115\/166761269-80x53.jpg\"  width=\"600\"  height=\"397\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/09\/166761269.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/09\/24150115\/166761269.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/09\/24150115\/166761269-300x199.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/09\/24150115\/166761269-380x251.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/09\/24150115\/166761269-80x53.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-3455\" class=\"wp-caption-text\">Are you getting enough post-workout protein?<\/figcaption><\/figure>\n<p>One of my biggest food faults is not getting enough protein post-workout\u2026 like after the \u201csic\u201d workout I got at SICFIT Scottsdale, a cross-fit style gym that crams in some serious muscle-burn in a short time. Maybe if I had downed more protein after all those lunges and pushups, I wouldn\u2019t be so darn sore today. The duo behind <a href=\"http:\/\/www.SICFITscottsdale.com\">SICFIT<\/a>, husband and wife team Luke and Najla Kayyem, aren\u2019t only serious about getting their clients fit, they\u2019re serious about the nutrition that goes along with it, especially post-workout protein. Here, Najla answers all you need to know about the all-important nutrient\u2026<\/p>\n<p><b>Post-Workout Protein by Najla Kayyem, SICFIT CEO and Strength In Conditioning Coach<\/b> <b><br \/>\n<span style=\"color: #666699;\">What are the benefits of post-workout protein?<\/span><br \/>\n<\/b>Muscles need protein for recovery and growth, and the best time to deliver protein is right after a workout. Fueling muscles immediately after intense exercise stimulates both repair and growth.<\/p>\n<p><b><span style=\"color: #666699;\">Exactly when should I eat my protein?<\/span><br \/>\n<\/b>To maintain and build muscle, consume some protein right after a workout. If you\u2019re trying to lose weight, wait 45 minutes post-workout to consume anything. When you do eat, it should be real food \u2013 such as a balanced zone (protein, fat, carb) type of meal.<\/p>\n<p><b><span style=\"color: #666699;\">How much protein do I need?<\/span><br \/>\n<\/b>More isn\u2019t always better. Muscles only need 20 to 30 grams of protein for amino acids (the building blocks of muscle). Anything additional is waste.<\/p>\n<figure id=\"attachment_3456\" aria-describedby=\"caption-attachment-3456\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/nutrition\/getting-enough-post-workout-protein\/attachment\/174324768\/\" rel=\"attachment wp-att-3456\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3456 pk-lqip pk-lazyload\"  alt=\"Post-workout protein stimulates muscle repair and growth\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/09\/24150118\/174324768-80x53.jpg\"  width=\"600\"  height=\"400\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/09\/174324768.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/09\/24150118\/174324768.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/09\/24150118\/174324768-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/09\/24150118\/174324768-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/09\/24150118\/174324768-80x53.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-3456\" class=\"wp-caption-text\">Post-workout protein can make your &#8220;guns&#8221; grow!<\/figcaption><\/figure>\n<p><b><span style=\"color: #666699;\">What type of protein is best?<\/span><br \/>\n<\/b>Muscles don\u2019t care if protein comes from a hard-boiled egg, a glass of chocolate milk or a protein shake, as long as the source is \u201cclean\u201d and the protein is \u201ccomplete.\u201d<\/p>\n<p><b><span style=\"color: #666699;\">So why are protein shakes all the rage?<\/span><br \/>\n<\/b>If you train hard, your body just went through a lot of stress. Drinking a shake allows your body to absorb nutrients quickly, instead of putting your body through more stress to break down the food. My protein powder picks: Hormone-free whey (dairy) protein isolate and egg protein.<\/p>\n<p><span style=\"color: #666699;\"><b>What are you favorite post-workout protein options?<br \/>\n<\/b><\/span>Paleo Cookies (see recipe below)<br \/>\nBacon Wrapped Sweet Potatoes (see recipe below)<br \/>\nEgg Quiche Cups (see recipe below)<br \/>\nTurkey Roll-Ups with Cucumber and Avocado<b><\/b><\/p>\n<p><strong>Paleo Cookies<\/strong><br \/>\n2 \u00bd cups almond flour<br \/>\n1 scoop egg protein<br \/>\n\u00bd tsp baking soda<br \/>\n1\/3 tsp salt<br \/>\n1\/3 cup coconut oil<br \/>\n\u00bc cup honey<br \/>\n\u00bd tsp vanilla extract<br \/>\n3 eggs<br \/>\nDark chocolate (80% cocoa) shavings, optional<br \/>\nMacadamia nuts or walnuts, optional<\/p>\n<p>Combine first 4 ingredients in a bowl, combine next 3 ingredients in another bowl; mix together and fold in eggs. Add 80% coco chocolate shavings and nuts to taste. Bake on 350 degrees for 15 minutes. Makes 12 cookies.<\/p>\n<p><b>Bacon-Wrapped Sweet Potatoes<br \/>\n<\/b>Peel and cut sweet potatoes into 3 inch chunks. Wrap a piece of bacon around each potato chunk. Put on a baking sheet with parchment paper, bake at 375 degrees until crispy.<\/p>\n<p><b>Egg Quiche Cups<br \/>\n<\/b>Beat 12 eggs in a bowl, season with sea salt and pepper. Grease muffin tin with coconut oil. Chop and saut\u00e9 any vegetables (onions, peppers, mushrooms) with diced chicken sausage. Put a tablespoon of the saut\u00e9ed filling in each muffin tin and fill the muffin cup \u00be of the way with the egg mixture. Bake at 350 degrees for 20 minutes<\/p>\n<p><b>To learn more<\/b><br \/>\nVisit <a href=\"http:\/\/www.SICFITscottsdale.com\">www.SICFITscottsdale.com<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"Not eating enough protein after exercise could be sabotaging your workout gains\n","protected":false},"author":3,"featured_media":3455,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[64],"tags":[70],"class_list":["post-3453","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Are You Getting Enough Post-Workout Protein?<\/title>\n<meta name=\"description\" content=\"Not eating enough protein after exercise could be sabotaging your workout gains\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/getting-enough-post-workout-protein\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Are You Getting Enough Post-Workout Protein?\" \/>\n<meta property=\"og:description\" content=\"Not eating enough protein after exercise could be sabotaging your workout gains\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/getting-enough-post-workout-protein\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; 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