While we recommend using protein shakes and bars to supplement your diet and increase the speed at which you build muscle, not everyone is willing to take that step. Some worry about whether protein supplements are safe, while others have philosophical or health reasons for choosing to avoid them (for example, raw food or Paleo diets).
But while the convenience and expediency of protein supplements are undeniably great features of these sources of nutrition, it is possible to replace the protein supplement with normal food.
The first thing to keep in mind, if you’re choosing to avoid using protein supplements, is their greatest feature: speed of consumption and absorption. Remember that the goal of a protein shake is to help you build muscle by supplying a concentrated dose of easy-to-digest protein at the time when you need it most: in those 40 – 60 minutes right after working out.
So if you aren’t going to drink a protein shake or eat a protein bar after working out, then how can you build muscle quickly? The answer is in pre-prepared meals.
You should make sure you prepare a meal before you exercise, so that as soon as you put down the weights, you can eat and get those nutrients into your muscles right away. But it can’t just be any meal. While your main diet should include a balance of all types of nutrients, your post-workout meal should contain as little fat and as much concentrated protein as possible.
This is because your body will metabolize fat before protein, so that even if you eat a protein-dense meal right after working out, if it has too much fat in it your body won’t get around to absorbing the protein until later – often after the “magic window” of post-workout efficacy closes.
In terms of which types of protein to make in your food, you have plenty of options. Eggs whites, skim dairy, lean meat and poultry, legumes and tofu are all good options for post-workout protein. And as boring as it sounds, staying as consistent as possible (while still maintaining a balanced diet) in your choices of food will make it easier to stay on track and avoid making mistakes or forgetting to prepare your meal ahead of time.
Also, it’s important to note that you must still drink enough water. Water not only helps to facilitate muscle growth, but it’s also a good way to help your kidneys flush your system without getting overwhelmed. It’s possible to incur kidney damage from too much protein and not enough water, even if you aren’t taking protein supplements. So get enough protein at the right time, but drink enough water too and consult your doctor before making any drastic changes to your diet or exercise routine.
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