There is about an hour window after exercising when the muscles are primed to respond to protein. During this time, it’s essential to provide your body with quality sources of protein that can help kick-start the repair and building process that results in muscle growth. During a workout, muscle is broken down, requiring important amino acids that serve to repair and rebuild.
While some people make the mistake of skipping their post workout protein with the thought that they can burn fat faster, virtually the opposite is true. This is the time when your metabolism is running at its peak. Consuming protein after working out can help you lose weight and burn fat. Studies have shown that increasing daily protein intake combined with regular exercise results in greater fat loss when compared to working out alone.
As protein helps to increase muscle protein synthesis following exercise, this means that it can also help boost muscle strength. During a workout, the muscles experience microscopic trauma; ensuring that your body get its protein during that hour window following the activity will help it to repair those muscles and improve strength.
One delicious recipe that will not only help you get your post workout protein, but lots of potent antioxidants as well is this Pumpkin Cinnamon Protein Pancake recipe. It’s easy to make and vegetarian friendly too.
- ½ cup pumpkin
- ½ teaspoon cinnamon or ¼ teaspoon pumpkin pie spice + ¼ teaspoon cinnamon
- ½ teaspoon baking powder
- 2 egg whites
- ½ cup oats
- ½ cup + 2 tablespoons water
- 1 scoop protein powder
- ½ cup coarsely chopped toasted pecans
- 3 to 5 packets of Stevia or ½ to 1 tablespoon of desired sweetener
Instructions: Preheat a nonstick griddle coated with cooking spray to medium heat. Place all of the ingredients into a blender and blend until smooth. Spoon about ¼ cup of the batter onto the griddle for each pancake. Flip pancakes when the batter is covered in bubbles and the edges are browned.
These pancakes are an especially tasty way to get your post workout protein.