Fitness recovery is just as crucial as the workout itself. It’s the time your body needs to repair, rebuild, and come back stronger. While proper nutrition, hydration, and sleep are foundational to recovery, there are additional methods that can significantly speed up the process. Among the most effective are sauna sessions and cold plunges—two popular practices used by athletes and fitness enthusiasts alike. But how do they work, and how can you incorporate them into your fitness routine for maximum recovery?

Let’s dive into it! 

The Benefits of Sauna for Fitness Recovery

Perhaps you’ve peeked at the Recovery Zone or even given it a try. For those of you who haven’t, a sauna is a small, heated room designed to promote sweating and induce a deep sense of relaxation. The heat in a sauna typically ranges from 130°F to 195°F (ours peaks around 151) with dry or slightly humid conditions. When used strategically, sauna therapy can have a number of positive effects on recovery. The sauna in our Recovery Zone is a near infrared (NIR) sauna – this is beneficial because it emits lower levels of EMFs and is fantastic for athletic recovery. Let’s check out its benefits:

1. Improved Circulation and Muscle Relaxation

Heat from the sauna increases your heart rate and causes blood vessels to dilate, improving circulation throughout the body. Better blood flow means more oxygen and nutrients can reach sore muscles, which aids in faster healing. The warm temperature also helps to relax tight muscles, which can alleviate tension after intense workouts.

2. Increased Flexibility

Sauna sessions promote muscle relaxation, which can help improve flexibility and range of motion. After a tough workout, your muscles are often tight and fatigued, which can limit your flexibility. The heat from the sauna helps to soften muscle tissue, making it easier to stretch and recover.

3. Detoxification

One of the most talked-about benefits of sauna use is its ability to aid in detoxification. As your body sweats, it releases toxins like heavy metals, alcohol, and other metabolic byproducts. Sweating also helps clear out impurities from your skin, giving you a healthy, glowing complexion. This is why a shower and drinking plenty of water after using the sauna is so important – to flush and rinse away those toxins. 

4. Reduced Muscle Soreness and Inflammation

Regular sauna use may help reduce delayed onset muscle soreness (DOMS), the muscle stiffness and soreness that typically appear 24 to 48 hours after a strenuous workout. The heat can promote the release of heat shock proteins, which help reduce inflammation and speed up recovery.

The Benefits of Cold Plunge for Fitness Recovery

A cold plunge, or cold water immersion, involves submerging the body in ice-cold water (typically between 50°F and 59°F) for a short period of time. While this might sound uncomfortable at first, the benefits of cold therapy are numerous, particularly for those who push their bodies hard in training.

1. Reduced Muscle Inflammation and Swelling

Cold exposure constricts blood vessels and reduces blood flow to the muscles. This can help to minimize swelling and inflammation, which are common after intense exercise. By cooling the muscles, you slow down the metabolic processes and reduce the risk of tissue damage. Once you exit the cold plunge, your blood vessels dilate again, which allows fresh, nutrient-rich blood to flow back into the tissues, accelerating recovery.

2. Pain Relief and Reduced DOMS

Cold plunges can offer significant pain relief by numbing the nerve endings and reducing the discomfort associated with muscle soreness. Many athletes use cold water immersion immediately after intense workouts or competitions to quickly reduce pain and speed up the recovery process. Cold therapy can also help reduce the severity of DOMS.

3. Improved Circulation and Cardiovascular Health

Though it may seem counterintuitive, exposing your body to cold temperatures actually promotes better circulation. The cold causes blood vessels to constrict, which helps your body to move oxygenated blood to vital organs. When you warm up again, blood flow increases, which delivers more oxygen and nutrients to your muscles, speeding up recovery.

4. Mental Toughness and Recovery Mindset

Cold plunges are not just physically beneficial; they can also boost mental toughness. The shock of the cold water forces your mind to focus and adapt, helping you develop resilience and mental clarity. This can be an invaluable tool for athletes who need to push through tough workouts or challenging situations.

How to Use Sauna and Cold Plunge for Fitness Recovery

Incorporating sauna and cold plunge sessions into your recovery routine can be highly effective if done properly. Here are some tips on how to get the most out of both therapies:

1. Contrast Therapy (Sauna + Cold Plunge Combo)

One of the most effective ways to use both sauna and cold plunge for recovery is to alternate between the two. This method, known as contrast therapy, involves using heat (sauna) followed by cold (plunge) in a cycle. Here’s how you can do it:

• Step 1: Sauna – Spend 10–20 minutes in the sauna. This will increase your circulation, promote muscle relaxation, and help detoxify your body.
• Step 2: Cold Plunge – After the sauna, take a cold plunge for 3–5 minutes. The cold exposure will help reduce inflammation, minimize swelling, and soothe any muscle soreness.
• Step 3: Repeat – You can repeat this cycle 2–3 times for maximum benefit. Always end on the cold plunge for the best recovery results.

Contrast therapy helps your body “flush” out metabolic waste and reduces muscle stiffness and soreness more efficiently than either therapy alone.

2. Timing and Frequency

• Post-Workout: Both sauna and cold plunge therapies are most beneficial when used immediately after intense exercise. This is when your muscles are most inflamed and in need of recovery.
• Frequency: Aim for 2–3 sessions per week of either sauna or cold plunge (or both) for optimal results. Overdoing it can sometimes be counterproductive, as it may stress the body too much.

3. Hydration and Rest

Heat and cold exposure can be intense on the body, so always ensure you’re well-hydrated before and after your sessions. It’s also important to allow your body to rest and recover between sessions to maximize the benefits of the therapy.

Sauna and cold plunge therapies are highly effective recovery tools that can help you reduce soreness, improve circulation, and speed up the healing process. Whether you use them separately or in combination (contrast therapy), both methods are backed by science and have been used by athletes for centuries to enhance recovery and performance. By incorporating these practices into your routine, you can take your recovery to the next level, ensuring you’re always ready for your next workout.

Remember to take a quick shower before using the Recovery Zone to remove deodorants, make-up, lotions etc. Bring a bathing suit and a towel if you plan to use both the sauna and cold plunge. Clean up after yourself and any puddles, please! 

So the next time you’re feeling sore or fatigued after a tough training session, why not try The Recovery Zone? Your muscles—and mind—will thank you!

Picture this, you go to your primary care physician, have blood work drawn, and then receive a message through the portal that your cholesterol is high. Now what? Cholesterol is a medical term we may hear quite often, but do you truly understand its impact on your health and cardiovascular system? The good news is, usually on your first visit to the doctor you will be told to change your diet and exercise to try and lower your cholesterol before they prescribe you medication. So let’s dive into the impact cholesterol has on your health.

What is cholesterol?

Cholesterol is essential and needed in developing hormones, vitamin D, and also assists in digestion, but on a normal day, your body makes enough cholesterol for these important bodily functions. When we eat unhealthy foods in excess, your risk of high cholesterol increases.

What are some risk factors for high cholesterol?

• Unhealthy eating habit in excess such as highly processed foods, saturated fats, dairy, meats, baked goods, and fried foods 
• Being overweight can increase your risk
• Limited to no physical activity
• Smoking can increase your LDL (bad cholesterol), and lower your HDL (good cholesterol)
• Age
• Heredity 
• Alcohol 
• Race

How does cholesterol affect your health?

Cholesterol is in the foods you eat but, in excess, can combine with other substances in your body to form plaque in your blood vessels. Build up of these plaques is called atherosclerosis which can lead to coronary artery disease, or narrowing of the blood vessels. 

This can lead to:

1. Chest pain: Buildup of plaques can narrow your blood vessels and limit the supply of blood flow to your heart, this can lead to chest pain or angina. 
2. Heart attack: If plaques tear or rupture, a clot can form at the tear/rupture site causing complete blockage of the vessel. The plaque can then travel downstream and cause further blockage. If part of your heart is without blood supply, this can lead to a heart attack
3. Stroke: Similarly, a stroke can occur when a clot blocks blood flow to the brain.

How to decrease your risk of high cholesterol:

• Exercise most days of the week for at least 30 mins or more
• Quit smoking
• Limit alcohol
• Manage stress
• Get adequate sleep 7-9 hours 
• Limit saturated fats, and highly processed foods
• Eats meats, vegetables, nuts, seed, some fruit, little starch, no additive/processed sugar 

Yearly visits to your primary care team with bloodwork is a good starting point. Think of your first set of bloodwork as a baseline test as if you just did “Grace” or “Isabel” for the first time. Your time may not be so great, so naturally as an athlete what do you do? You get in the gym more, you focus on your form, and you work on the basics. Similarly with your cholesterol if you focus on your diet, increase exercise, limit your processed foods and alcohol, your numbers should improve. 

As we know, nutrition is the base of the CrossFit theoretical hierarchy of an athlete. What you put in your body is fuel, the more nutrient dense food you provide for your body, the better. Knowing your personal risk of high cholesterol and other chronic illnesses can help you adjust your lifestyle and lead to a healthier you!

Did you know that digestion actually commences in the brain? Contrary to popular belief, it’s not just the stomach that plays a role. Achieving a relaxed state is paramount for optimal digestion. When we digest our food thoroughly, two key benefits emerge: efficient nutrient absorption and maintenance of digestive tract health. Attaining a parasympathetic, or relaxed, state is the first step toward achieving this. Here are five simple ways to instantly elevate your digestion and, consequently, your gut health.

1. Take 3 deep breaths: Begin by acknowledging your plate (or bowl) and expressing gratitude for the meal before you. This simple act of appreciation can help transition your body into a relaxed state conducive to digestion. Additionally, take a moment to smell your food. This stimulates the production of digestive enzymes, initiating the breakdown of food right in your mouth.
2. Chew and swallow slowly: While 30 chews per mouthful might seem excessive, it’s essential to chew each mouthful thoroughly. Mechanical breakdown of food in the mouth aids digestion and prevents potential damage to the intestines downstream. By paying attention to what you’re eating and chewing deliberately, you facilitate the absorption of nutrients.
3. Incorporate veggies in every meal: Fiber-rich vegetables are vital for maintaining gut health. Unlike many other foods, fiber remains relatively intact as it travels through the digestive tract, serving as fuel for beneficial gut bacteria. By nourishing these microbes, you promote their activity, which in turn contributes to overall health and well-being.
4. Integrate fermented foods: Kombucha, kefir, sauerkraut, kvass, and kimchi are delightful additions to your diet that introduce beneficial microbes to your gut. These fermented foods not only create a protective lining in the intestines, shielding against pathogens, but also bolster the immune system, regulate appetite, and curb sugar cravings.
5. Identify trigger foods: Pay close attention to how your body responds to certain foods. Foods that don’t agree with your digestive system may trigger inflammation and contribute to chronic illnesses. Consulting with a healthcare practitioner or nutritionist can help you identify and address these triggers, facilitating gut healing and allowing you to enjoy your favorite foods once again.

By implementing these quick tips, you can take proactive steps toward improving your gut health and overall well-being. Remember, a healthy gut lays the foundation for a healthier, happier you!

Protein is a topic that garners significant attention, with individuals eager to voice their opinions and leaving many questions unanswered: Why is protein essential? How much protein is too much? What are the optimal sources of protein? When is the best time to consume protein?

As a nutritional therapist, athlete, and mother, I, like many others, have formed my perspective on protein.

Here’s what you need to understand: As we age, particularly after 35, we experience a gradual decline in muscle mass, a phenomenon known as sarcopenia. Despite not being professional athletes, maintaining muscle mass remains crucial. With advancements in medical technology and an increasing emphasis on health and longevity, our lifespan is extending, necessitating the preservation of muscle function over a longer period.

I often emphasize the importance of maintaining independence, such as being able to use the bathroom autonomously for as long as possible. The loss of this ability profoundly impacts dignity.

This poignant example underscores one of many reasons why protein is paramount in our diet.

Now, let’s address those pertinent questions:

Why do we need to consume protein? Protein serves as the fundamental building block for muscle tissue. Additionally, it offers satiety and satisfaction when consumed. Consequently, adequate protein intake proves beneficial in weight management. Food is not merely about calories but encompasses flavors, celebrations, rituals, and family gatherings. Moreover, protein plays a pivotal role in muscle recovery and synthesis. The more muscle mass we possess, the more efficiently we burn fat and enhance strength.

How much protein is excessive? Consuming an excessive amount of protein is challenging. Its satiating nature makes it unlikely to overindulge. The recommended intake ranges from 0.8 to 1.2 grams per pound of body weight. Advising clients to aim for 1 gram ensures they meet their daily requirements, even if they fall slightly short.

What are the superior protein sources? Animal proteins such as eggs, poultry, dairy, seafood, beef, and pork boast a rich array of amino acids, essential for protein synthesis. However, plant-based sources like beans, lentils, soybeans, and tofu offer viable alternatives. With careful planning, one can achieve the necessary intake and ensure essential amino acid consumption.

When should protein be consumed? Incorporating protein into every meal is imperative to meet daily requirements. Emphasizing protein consumption around workouts aids in muscle recovery and repair. While timing may be more critical for women, prioritizing post-workout nutrition benefits all, facilitating the replenishment of muscle glycogen stores and promoting muscle repair.

In summary, as we age, the decline in muscle mass becomes increasingly significant. Protein intake, coupled with resistance training, serves as a potent defense against this decline. Whether sourced from animals or plants, a diverse array of high-protein foods and dietary supplements for fitness can bolster muscle mass, thereby enhancing both lifespan and healthspan while preserving dignity and quality of life. Consistent protein consumption throughout the day ensures a path to aging gracefully with optimal vitality and functionality.

Are you someone who prioritizes fitness? Then congratulations, you’re already an athlete. Whether you hit the gym after work or lace up your running shoes on the weekends, you’re investing in your health and well-being. But to truly optimize your performance and longevity, you need to fuel your body effectively. Here are six straightforward strategies, straight from a nutritional therapist and athlete, to help you take control of your health and fitness journey.

1.Recognize Your Inner Athlete:

You don’t need a professional contract or a shelf full of trophies to call yourself an athlete. Whether you’re a weekend warrior or a regular at your local gym, your commitment to fitness makes you part of the athlete community. Embrace this identity as you embark on your journey toward better health.

2. Simplify Your Approach:

With so many elements to consider—food, hydration, exercise, rest, mindset, and community—it’s easy to feel overwhelmed. But the key to success lies in simplicity. By breaking down each component into manageable steps, you can integrate them seamlessly into your daily routine.

3.Start with Nutrition:

Nutrition forms the foundation of your athletic journey. As CrossFit founder Greg Glassman famously said, “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” Follow these guidelines to fuel your body for optimal performance while maintaining a healthy weight.

4.Focus on Whole Foods:

One of the simplest ways to improve your nutrition is to prioritize whole foods. These natural, unprocessed options provide essential nutrients without added sugars or artificial ingredients. Aim to fill your plate with a variety of colorful fruits, vegetables, lean proteins, and whole grains.

5.Prioritize Protein Intake:

Protein plays a crucial role in muscle repair, recovery, and growth. Aim to consume approximately one gram of protein per pound of body weight each day. Tracking your intake using tools like MyFitnessPal can help you ensure you’re meeting your protein goals.

6.Optimize Workout Nutrition:

To support your workouts and enhance muscle recovery, consider incorporating protein and carbohydrates into your pre- and post-exercise meals. A simple option is a protein shake made with a liquid carbohydrate source like coconut water or orange juice. This combination provides the nutrients your body needs to fuel intense workouts and promote muscle growth.

By focusing on these six fundamental principles—recognizing your inner athlete, simplifying your approach, prioritizing nutrition, embracing whole foods, optimizing protein intake, and fueling your workouts effectively—you can take control of your health and performance. Remember, it’s not about perfection; it’s about progress. Start small, stay consistent, and celebrate every step forward on your journey to a healthier, happier you.

How many times do you read or hear the words “epic workout” when you scroll through your social media feeds? How many times do you see people boasting about how long their run was or how many extra reps they did? But the truth is, in many cases, that just because a workout’s duration is two hours+ doesn’t necessarily make it more effective than a focused 30-minute workout. 

In this article, we’ll be asking the question “does the length of your workout matter?” We’ll look at some of the principles of training and how to get the most out of every workout. 

So, How Long Should You Work Out For?

As you might have guessed from reading the intro, there is no hard and fast answer to this question. The ideal workout length for you will depend on a number of factors, such as:

• Your goals – set by you or a personal trainer
• Age and fitness levels
• Training experience
• Your training approach; for example, whole-body vs body-part split, straight sets vs supersets, upper/lower vs bro split, etc. 
• How much time you can devote to training
• Amount of workout time you waste. Come on, you know what we’re talking about; checking social media, hanging out at the smoothie bar, snapping selfies, checking your stats on fitness apps. We all do it! 
• How crowded the gym is and how long you’re waiting for equipment

Let’s Look at a Scenario

To cut a long story short, there are a number of factors that come into play when determining the perfect length of a workout. For example, let’s say two lifters complete a workout over two hours. Lifter A is your average Joe who hits the gym a few times a week to get fit. He takes 10-minute breaks between sets, chats with a few of his buddies and checks his Instagram. Lifter B is an elite powerlifter whose training regime involves heavy triples. He takes longer rest periods to let his muscles recover between sets but then gets straight into the next set, totally focused. 

The main difference between these two scenarios is that Lifter B focused on finding his upper limit, the place where his muscles would be stimulated the most to grow bigger and stronger. Whereas, Lifter A likes to work out and socialize with his friends in equal amounts. There is nothing wrong with either approach, but Lifter B is likely to get the best results from his workout. 

What About Cortisol?

When you pass the 45-minute mark or so on your workout, cortisol levels start to increase in your body. Cortisol is a stress hormone that is responsible for regulating energy in the body and ensuring you have enough to function. As cortisol levels increase in your workout, they can start to signal to the body that it needs to use muscle protein as an energy source. Not good. This could potentially wipe out any positive effects of your workout. The exact timeframe when cortisol overproduction begins will depend on the intensity of your workout.

The Risk of Overreaching and Overtraining

When you train too hard without allowing your muscles the time they need to recover, this can cause what is known as overreaching. This involves the body effectively shutting down to protect itself from being overloaded with stress. Imagine the feel of post-workout fatigue and now imagine it not going away.  Common symptoms of overreaching include lack of strength, premature fatigue, elevated resting heart rate and lethargy. 

The good news is that overreaching doesn’t last for too long as long as you allow your body time to recover. If you keep on trying to push through, you could be at risk of overtraining and this can take weeks and even months to recover from. 

Train Smarter Not For Longer

Whether you choose HIIT training sessions, resistance training or weight training, focus on getting as much quality out of your workout as you can. There are a number of ways you can do this and which you choose will depend on the type of training you do:

• If you are looking to burn unwanted body fat and lose weight, aim for 1-2 hours of cardio every week. Ideally, spread this out across the week with 20-30 minute HIIT sessions making sure that you factor in a rest day. 
• If you want to build muscle and improve your body composition, aim to lift heavy weights 3-4 times a week, totaling around 4-5 hours. Focus on technique and form, reps and rest. 
• Rest days are really important as they allow your muscles to recover and reduce your chances of suffering from burnout and injury. 

Have a Plan

The best way to maximize your workouts is by following a customized program that takes into account your fitness levels, goals, time available to train, any injuries and includes ways to keep you motivated and accountable. 

A personal trainer can help you to get the most from your workouts and ensure that you workout for a duration that brings optimal results. They will also give you personalized feedback on every session, helping you to perform better, perfect technique and make every workout count. They’ll also keep you on your toes, so if you want them to call you out when you stop to check your phone or chat with your buddies, they will! 

The good news is that you can give your body a hand with muscle recovery without rifling through your medicine cabinet for pain relief meds or muscle rubs. In this article, we look at 5 naturally-occurring vitamins renowned for their ability to speed up recovery and also assist with muscle growth. What’s more, you can include most of them in your pre and post-workout meals for optimal results. 

1. Vitamin A

It may be at the start of the vitamin alphabet, but vitamin A is one of the often forgotten vitamins. It’s most commonly known for its benefits for eye health, but it also has many other benefits that people don’t know about. Also known as retinol, vitamin A is beneficial to muscle recovery and growth as it regulates and supports protein synthesis, a process that is essential for muscle growth. When levels of vitamin A decrease, protein synthesis increases. This is because vitamin A is required for the breakdown of protein during the muscle repair process. 

Vitamin A also plays an important role in the structural strengthening of muscles by helping with the development of bones and stimulating young cells so that they mature at a faster rate. 

Good Sources for Pre and Post-Workout: Dairy products, carrots, broccoli, cantaloupe, fortified low-fat spreads, eggs and oily fish. 

2. Vitamin C

Vitamin C is essential for the repair of connective tissue. As an antioxidant, it may have the ability to reverse some of the oxidative damage that can be caused by exercise. This damage, caused by free radicals in the body, can cause cells to function differently and is believed to play a role in a number of different health conditions, including cancer, heart disease and acceleration of the aging process. 

A 2006 study showed that people who took a vitamin C supplement for two weeks prior to intense exercise and then for the following four days, experienced significantly reduced muscle soreness compared to another group of people in the study who took a placebo. 

Good Sources for Pre and Post-Workout: Citrus fruits, red peppers, green peppers, broccoli, raspberries, sweet potatoes, cabbage, cantaloupe, pineapple, blueberries. 

3. Vitamin D

Vitamin D has several health benefits, including keeping teeth and bones in good shape and potentially protecting us against diseases like diabetes and certain forms of cancer. Studies also suggest that vitamin D can also help muscle strength and recovery. 

Also known as the “sunshine vitamin”, vitamin D is not actually technically a vitamin at all. It is actually considered a pro-hormone and is synthesized through our skin when it is exposed to sunlight. Once created, vitamin D gets to work on a number of tissues and cells throughout the body to stimulate growth. 

Of course, the best way to get your daily dose of vit D is by spending time outdoors. However, if you have dark skin or you live at latitudes above 35 degrees, which is most of the U.S., it might be best to take a supplement. 

Good Sources for Pre and Post-Workout: oily fish, liver, red meat, egg yolks, fortified foods, and of course, lots of natural sunlight! 

4. B Vitamins

When it comes to muscle recovery and growth, B vitamins are power players. Let’s take a look at their benefits.

Vitamin B12 is responsible for delivering oxygen to the muscles during normal daily activities and when you are working out. The good news is that this vitamin is in most of the foods you eat, such as fish, dairy and poultry. If you are a vegan or vegetarian, be sure to get your plant milks, soy and soya beans and fortified cereals to ensure you are getting enough. 

Vitamin B3 (also known as niacin) helps to support muscle growth and give you better pumps during workouts. This is why so many fitness models and bodybuilders load up on B3 before photo and video shoots. It is also beneficial in promoting the metabolism of glucose and supporting healthy hormone production. You’ll find it in lots of foods, including seeds, meats, fish, bananas and eggs. 

Vitamin B6 is definitely a vitamin you’ll want to get enough of. Not only does it promote red blood cell production for muscle recovery, but it also helps to create health levels of nitric oxide which can support endurance and performance. To get this vitamin into your diet naturally, you’ll want to include plenty of fatty fish, such as salmon and albacore tuna, chickpeas and bananas. 

4. Vitamin E

Vitamin E is well-known for its skin-loving properties, but it isn’t just for your skin. Vitamin E not only slows down aging and scavenges free radicals (substances from the environment or toxins that are harmful to our health and can cause chronic illness), but also helps flush out metabolic waste.

When you workout, your body is prone to oxidative stress and this can cause more free radicals in your system. The good news? Vitamin E undoes a lot of the damage caused by these toxins, helping your body to work at optimal levels including regulating and promoting the processes responsible for muscle recovery. 

Good Sources for Pre and Post-Workout: nuts and seeds, olive oil, rapeseed oil, corn oil, wheatgerm found in many cereal products

Get Some Extra Help

A balanced diet and plenty of fresh air and safe sunshine should help you to include as many of these muscle restoring vitamins into your day as naturally as possible. From time to time, you may want to review your diet or add supplements if you feel you aren’t getting enough of a particular nutrient. A nutritionist or personal trainer can also help you to build these vitamins into your daily diet. 

That said, most people fail to take in enough protein every day. 

So, how much is enough? Well, the recommended daily allowance of protein is 46 grams per day for women over the age of 19, and 56 grams for men over 19 years of age. Put another way, you should eat 8g of protein for every 20 pounds of body weight. This is a good rule of thumb if you are strength training and you may need to take on more depending on your training regime. 

In this article, we’ll take a look at the reasons why protein is such an important food group that everybody should include in their diet. 

1. Increases Muscle Mass

One really effective way to stay lean and keep weight in check is to increase muscle mass. That’s why a weight loss diet should always include plenty of protein, especially if you are working out. To build muscle, you need protein to facilitate the process. Whether you are on a low-carb diet, low-fat diet or calorie-controlled diet, protein should always feature. 

2. Suppresses the Appetite

If you want to keep your hunger pangs in check, eat more protein. Studies show that protein is very filling, helping to regulate the appetite and stop you from snacking during the day. A breakfast that contains eggs, for example, is much more likely to keep hunger pangs at bay and blood sugar balanced than a bowl of sugary cereal. Add some good fats like avocado and you’ll make your breakfast even more filling. 

3. Helps to Boost Metabolism and Weight Loss

When combined with exercise, protein can help to improve muscle mass which in turn improves your metabolism. It can also increase your fat-burn rate by raising the body temperature through a process known as thermogenesis. Combine more eating more protein with drinking more water and you can increase your metabolism even more. 

A recent study showed that dieters who ate twice the recommended daily intake of protein, while also consuming fewer calories, lost more fat than those who kept their protein intake the same. The group that ate their usual amount of protein lost only 41.8% of body fat, compared to 70% for the group that increased their protein intake. 

4. Helps to Regulate Hormones

Another very interesting reason to increase the amount of protein you eat is that it can help to balance a number of weight-regulating hormones. When you eat, the body releases a number of hormones in response. By increasing your protein intake, you can help to increase the hormones (GLP-1, cholecystokinin and peptide YY) that help you to feel satisfied. By satisfying your appetite, you will be less likely to overeat or snack between means and therefore lose weight more efficiently. 

5. Assists with Muscle Recovery

If your protein intake isn’t on target, you will find that it takes longer for your body to recover after a workout. After every workout, protein can help to enhance muscle recovery by triggering the generation of new protein in your muscles, helping your body to restore and repair damaged muscle fibers. It can also help to restore depleted energy levels. 

If you are resistance training, you will also need to take on more protein. Protein can help to increase protein synthesis for at least 24 hours after your last workout. Muscle fibers also break during a heavy resistance session. If you don’t eat enough protein, the rate of muscle breakdown will exceed the rate of protein synthesis and this will result in reduced muscle mass. For the best results, increase protein before, during and after your workout and experience faster recovery every time.

6. Can Help to Lower Blood Pressure

Some studies have revealed that increasing your level of protein could help to reduce your risk of hypertension, also known as high blood pressure. The study found that adults with a diet high in protein had a 40 percent lower risk of developing high blood pressure compared with those eating a diet with a lower intake of protein. 

Why does protein help? Well, your heart, blood vessels, kidneys and a range of hormones all work together to regulate your blood pressure. It’s a fairly complex process, but protein helps to keep this process efficient. Furthermore, consuming animal proteins, such as eggs and cheese can help to dilate the blood vessels and keep your blood pressure in check. So, next time somebody tells you how unhealthy your 5-egg cheese omelet is, you can tell them otherwise!

7. Boosts the Immune System

If you want to keep your immune system in check, increase your protein intake. When your body is under attack from a virus or bacterial infection, the immune system releases antibodies in response. These antibodies are actually made from protein. If you don’t have enough protein in your body, this could mean your immune system is unable to fight and fend off bacteria and viruses. Furthermore, the majority of protein sources also contain important nutrients such as zinc and magnesium, helping to boost the immune system further. 

Get the Best Returns From Your Protein Intake

As you can see, protein is a critical nutrient for everybody, regardless of activity level, age or body type. No matter how you take your protein, whether it is in whole foods, protein bars, whey protein, casein protein, milk protein or beef protein, this is the building block that is going to really power you through your workouts, help you to recover efficiently and boost so many systems and processes in your body. 

If you really want to get the most from protein in your diet and through supplements and you are not sure you are taking in enough, speak to your trainer. They will be able to give you sound and actionable advice that will help you to get the best returns, results and gains.