So after literally pushingggg myself into the gym, quitting early (yes…I will be heading back later), I came home and made my delicious post workout meal:
- 1/4 cup of oats mixed with 1 scoop of protein
- 1 cup of liquid egg whites
- 1 delicious cup of coffee.
These morning carbs ALWAYS put me in a better mood! Carbohydrates are huge when it comes to a person’s mood. Have you ever seen someone on the Whole30 or someone on the Atkins who is Ms. Cranky Pants??? It’s the lack of carbs! Consuming carbohydrates is actually related to the regulation or the hormone serotonin, which is a mood hormone. Keeping a balanced and consistent carb diet is critical in a healthy, happy mood
Yesterday I discussed the vitamins and supplements I take on a regular basis, and I wanted to touch back on that today and kind of break down why I personally take them and the importance behind them for my goals of building muscle and living a healthy lifestyle
Protein: SUPER IMPORTANT FOR STRENGTH TRAINING!!! I used to workout with weights and go home and not eat anything because I thought that’s how I would lose weight…wrong!!! To build muscle you need a supply of protein, and timing of your protein intake is important to muscle growth. After your strength training workout, aim for a serving of roughly 25 grams of fast acting protein (whey or egg protein) within an hour or hour and a half. This is the perfect time threshold for your body to repair rapidly. No need for two scoops or 50 grams of protein due to the fact that your body can really only digest about 30 grams of protein in a time period.
BCAAS: branched chain amino acids. long scientific name for the basic building blocks of protein. The main ones in the BCAA powders and pills are leucine, isoleucine and valine. BCAAS, like I said, are the building blocks of protein and can aide in the prevention of muscle breakdown as well as stimulating anabolism of protein (the building of the protein). I use this as a water enhancer since I drink a gallon a day. I’m still debating on how crucial they are to my diet.
Pre Workout: I like the tingly, jittery, getmegoing type of feeling when I work out, and a cup (or three..) of coffee just never does the trick! Preworkouts high in beta alanine seem to be better for me. beta-alanine is a non-essential amino acid (meaning our bodies just produce it naturally) that helps with endurance, delay in muscle fatigue, and can potentially increase strength.
Multivitamin: this is a little self explantory, but I felt it was necessary to touch on! The average American does not get 100% of every tiny micronutrient that they need, so a multivitamin is important, in my opinion, for all humans to take. If you are on a blood thinner though you may want to check which kind you by (watching the vitamin E/K intake). Since my current diet lacks a lot of fruit, I may be missing Vitamins A, C, magnesium, etc. Using a multivitamin is a great backup!
Vitamin C: It’s cold and flu season, first of all, so taking this as a preventative method to ward off any pesky diseases is great. Higher intakes of vitamin seem to have been linked to preventing your body from going into a catabolic (muscle break down) state, which is great for those who are looking to build muscle!
Vitamin B Complex: I was a vegetarian for 11 years, and I was borderline anemic, always cold, thin and fragile hair/skin/nails, whathaveyou. One vitamin can’t act alone though. The benefits of vitamin C is greatly increased when taken with a B complex.
Off to the gym!!!