By Isagenix Nutritional Sciences

When winning is on the line, make sure nutrition is on your side. Athletes faced with the pressure of regular workouts and performance have increased nutritional needs, especially when it comes to protein.  With Isagenix products, athletes can gain an edge. These step-by-step guidelines are full-proof for helping strength and endurance athletes meet performance goals.

Step 1: Get enough protein daily with help from high-protein IsaLean® Shakes, Bars and Soups

Protein is major in sports performance. Without enough protein intake, athletic potential can be seriously hampered. This is because the body doesn’t store protein well. Continual replenishment is needed for repairing muscle breakdown and building new muscle tissue.

The average adult needs about 0.6-0.8 grams protein per kilogram (about 2.2 pounds) daily. Active adults should keep protein up to about 0.8 grams per kilogram daily. How much do athletes need? It can depend on exercise intensity and type of training. Studies on endurance athletes and strength training athletes suggest they can gain most from intake of 1.4 grams to 1.8 grams per kilogram daily, respectively.

Athletes can make sure they’re getting enough protein daily with IsaLean Shakes, Bars and Soups. These meal-replacements are high in protein and are balanced with healthy amounts of carbs and fats as well as a full spectrum of vitamins and minerals.

Step 2: Maximize muscle gains by drinking IsaLean® Shake in the morning and spacing protein intake throughout the day

Protein intake daily is less important than time of intake. Studies show the biggest muscle gains come from regular protein intake throughout the day. Consistent increases in plasma levels of amino acids support muscle recovery and growth.

Athletes on a typical Western-style diet may find their protein intake varies too much throughout the day. An athlete needing 90 grams of protein intake daily, for example, may eat breakfast of just an egg, toast and coffee (approximately 10 grams of protein), then a chicken sandwich for lunch (approximately 20 grams of protein), and, to make up the difference, steak for dinner (approximately 60 grams of protein).

Best advice for these athletes to make the biggest impact on muscle gains is to switch to a diet that provides quality sources of protein throughout the day. Athletes needing 90 grams of protein per day should have the same level of protein at breakfast, lunch and dinner at approximately 30 grams (see graph below). To help cover protein requirements in the morning, athletes should drink an IsaLean Shake for breakfast or with breakfast.

Plus, the combination of proteins in the shake can make a profound difference. Dairy whey is quickly absorbed protein giving athletes a large increase in amino acids. Milk protein is more slowly absorbed providing a sustained increase in plasma amino acids.

Step 3: Never end workouts without IsaPro® whey protein mixed into an IsaLean Shake

The one- to two-hour period right after a workout is prime time for muscle anabolism. It’s this time when you need protein most. The body is craving nutrients for muscle recovery and protein is highest on the list, especially if the protein is high in branched-chain amino acids (BCAAs).

Whey protein is rich in all the BCAAs: leucine, isoleucine, valine. Research studies show that extra fast-absorbing whey protein after workouts boosts muscle growth in active adults and athletes.

Enter IsaPro® Vanilla flavored whey protein: one scoop of IsaPro to one and a half scoops of IsaLean Shake provides a whopping 35 grams of protein per serving. The extra protein along with the extra nutrients from the shake makes for best muscle recovery

And don’t think it wrong to add in some fruit to your ultra-high protein shake after exercise. Studies show that some sugar during and after workouts induces an insulin response that helps drive protein synthesis along with helping to replenish muscle glycogen (carbs stored in your muscle for quick energy).

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