Why Protein is Important

There is “robust evidence” that fueling your muscles with protein pre- and/or post-workout assists in muscle recovery and performance (see, e.g., Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training (published 09/18)). Whether to fuel pre- or post-workout may be a matter of preference, but there is reason to consider post-workout protein intake to optimize performance and influence recovery. Compare Pre-versus post-exercise protein intake has similar effects on muscular adaptations (published Jan. 2017, “Results showed that pre- and post-workout protein consumption had similar effects on all measures studied”), with Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training (emphasizing that total daily caloric and protein intake over the long term play the most crucial dietary role, but, after accounting for that, “protein intake, particularly in the post-training period, plays a potentially useful role in terms of optimizing physical performance and positively influencing the subsequent recovery processes for both resistance training and endurance exercise”).

The recommended amount of protein for active individuals recently has been suggested to be 1.4-1.6 grams of protein per kilogram of body weight a day, versus the previous .8 g/kg/day. (See Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training, and Thinner Leaner Stronger *I don’t agree with everything in this book but I do like it’s emphasis on increasing protein and strength training.) I tend to eat an 15-20 gram protein bar pre-workout and make a protein shake post-workout (estimated about 20 grams).

Protein Shake

Because I’ve had a difficult time finding a protein shake that I like (without stevia), I started to make my own. I still use pre-made protein shakes when feeling less motivated, but I turn to this shake as a favorite. This makes enough for 2 people for about 19.13 - 20.9 grams of protein per person:

• 3-4 tablespoons of Sacha Inchi seeds (17g/protein in a quarter cup; 3 tbsps would be about 12.75). (You also can purchase Organic Sacha Inchi here, along with an Organic Chocolate Plant Protein powder that you can substitute for the straight Sacha Inchi. If you use the Chocolate protein powder, you can skip the Cacao powder in this recipe.)

• Cacao powder (3 grams in 2.5 tbsps with this brand)

• 1 banana (1/2 banana if you like it less sweet, about 1.1 grams depending on the size)

• 2 Dates (about .4 grams per in one pitted Medjool)

• Chia seeds (about 2.2 grams in 1 tbsp)

• Flax seeds (about 1.5 grams in 1 tbsp)

• Hemp seeds (11 grams in 2 tbsps!)

• 1/2 avocado (to thicken it, a medium sized avocado has about 7 grams of protein, or 3.5 for half)

• Peanut butter or almond butter (1 tbsp; about 3.9 grams for peanut butter and about 2.41 grams for almond butter)

• About 32 oz or 4 cups of water.

This protein shake provides a whopping 38.26-41.8 grams of protein, depending on the amount and type of ingredients used. You can add greens such as kale, chard, and fennel if you like. You also can add oatmeal if you want to thicken it up. These will add additional protein. This recipe isn’t an exact science, and it can be modified in any way. (At first, it might take you 10 minutes to pull this all together, but once you make it a few times, it becomes a 5 minute, second nature recipe.)