We have discussed eating the right kinds of fat for recovery and consuming the proper types and amounts of carbohydrates to maintain energy levels. Now I will talk about the third building block in a successful eating plan, protein. Protein is the essential building block by which we gain and maintain lean body muscle. It is a very important part in anybody’s diet whether on the mat, in the weight room and in any cardiovascular routine.

Proteins help repair damage to your body and also reduce the effects of daily wear and tear. Whether you are a man or a woman, consuming protein will help you maintain a lean body, help burn fat and increase muscle mass, helping you maintain a healthy lifestyle.

We can divide protein into two simplified categories, slow digesting and fast acting. Both are very crucial to a balanced diet. Slow digesting proteins are considered your red meats, chicken, turkey, pork and fish. These proteins are digested slowly in the body, releasing the amino acids (the building blocks of protein) in your body at different points in the day. It is best to consume these types of proteins midday or for dinner. Try to stay away from these types of proteins pre or post workout; any type of food that is slow digesting tends to make individuals lethargic since it takes more energy for the body to burn these types of food up.  It's best to choose leaner cuts of beef like eye of round, sirloin, extra lean ground beef or flank cuts. Chicken breast (white meat) and pork tenderloin are also lean protein choices. Cold water fish, such as salmon and swordfish, are excellent sources of complete protein as well.

Fast acting proteins give your body a release of protein right away, aiding in muscle recovery after a workout session. The best times to consume these types of proteins are in the morning, right before a workout and immediately after your workout. After waking up from a 6-8 hour sleep at night, your body is in a catabolic state, meaning it is ready to burn the muscle you have on your body unless you feed it. Thus it is very important to get a fast acting protein in your body upon waking. A good choice for this is whole eggs or egg whites. Eggs are a great fast acting protein source that your body will absorb and take you out of the catabolic state in the morning.  Before working out, your body needs this type of protein to burn throughout the workout along with the carbohydrates and fats that you consume. A protein shake is best for this particular time in the day; whey protein is biologically the most absorbed protein by the body so an intake in protein before you workout about 20-30 minutes prior is optimal. Having a fast digesting protein after your workout is equally if not more important. The only way to maintain lean muscle mass and gain lean muscle is through feeding your body the correct types of food before and after a workout. Consuming a protein shake immediately following your workout, will drive these amino acids into the broken down muscles helping them repair. If you decide to get a protein shake, I would recommend getting a protein shake that is made of pure whey protein isolate. This is the cleanest, most easily digestible protein on the market.

So now we have discussed all there building blocks to maintaining a healthy lifestyle: Fats, carbohydrates and now protein. When consuming all three of these nutrients at proper times throughout the day, your body will maintain the energy levels it needs to get through a grueling workout and repair itself appropriately.

John "SCHAK" Hnatyschak