Aim to drink half your body weight to your full body weight in ounces per day. For example: 150 lbs = 75- 150oz of fluid per day (33 oz = 1 Liter, so 2.25 - 5L/d). Most of the fluid should come from water, but low fat milk, 100% fruit juice, soups, and shakes all count, too!
Really, any protein that you will actually consume! Whey protein has shown to be most effective immediately post-workout for aiding in recovery, protein synthesis and limiting protein degradation. It is quickly digested, absorbed and put to work! However, dependent upon on your weight 15 - 30g of any protein when combined with carbohydrates will have a positive effect on recovery. Change it up and rotate between whey, whey/casein, veggie, etc.
The Paleo diet has recently become popularized and is based on lean meats, seafood, fresh fruits, fresh vegetables and nuts. A benefit of this diet is the focus on eating whole and unprocessed foods. Most people would be healthier and lose weight limiting processed foods! However, there is probably not enough carbohydrates or enough frequency of meals/snacks to support athletes that train intensely and excludes legumes/beans that are rich in nutrients, fiber and protein. To modify the Paleo diet, I do recommend making sure you are getting enough wholesome and high-fiber carbohydrate to support your training and goals. And one way to do that is adding carbohydrates in post-workout to reach your needed recovery ratio (based on training intensity and duration) of 2:1 - 4:1.
Carbohydrates are the body and brain's main source of energy! They are components of foods such as whole grains, cereals, breads, fruits, and vegetables that break down into glucose. It is this glucose, which directly feeds your muscles and cells allowing you to sustain an active life-style. In addition, carbohydrates include important nutrients and fiber - which helps to keep you regular, control cholesterol and maintain stable energy levels.
That depends on what your goals are and the duration and intensity of your workouts. Sports drinks are designed to help keep athletes hydrated and fueled by providing fluid, electrolytes and carbohydrates. If you are exercising for less then 60-90 minutes at an easy-to-moderate pace, sipping on water will do the job. If the duration and intensity is longer and more intense, or the weather is more extreme (hot and humid), that's the time where a well-tolerated sports drink will be necessary!
No! The best recovery includes both carbohydrates and protein! It can come in the form of a drink or food. But to replenish your depleted muscle glycogen (your energy!) and help repair muscle BOTH carbs and protein should be consumed anywhere from a 2:1 - 4:1 ratio depending on the duration and type of excercise! ex: 3:1 ratio of carbs:protein = 75g Carbs: 25g Protein
Whatever you can tolerate! If you have an early morning workout and can't tolerate much food aim for some carbohydrates with a little protein: half a scoop of protein blended with juice, toast with peanut butter, juice with a little yogurt, 1/2 a sports bar, banana with a little nut butter or even a few sips of a sport drink.
That actually depends on a lot of different factors. In a nutshell: No. But can it contribute to weight gain? Yes. Make sure you have a good eating and training plan in place. If your last meal or snack of the day is at night - make it a healthy one that fits in your plan like cottage cheese and fruit, banana with nutbutter, or a turkey sandwich instead of the usual high-fat, high-calorie snacks like ice cream, cookies or chips.
That is actually a good sign! If you are used to skipping breakfast and now that you have started eating and feel hungry - it's a sign that your metabolism is at work! Break-the-fast! Overnight your energy levels have dropped and metabolism has slowed down - eating breakfast helps to jump-start your metabolism and your day. Eat within a half hour of waking and then aim for a healthy meal/snack for every 3 hours.
The goal is to eat early and eat often. Start with breakfast and eat a small meal/snack about every 3 hours for optimal energy and to keep your metabolism running! This will also help to prevent overeating, too. Depending on how long your day is - this might be 4-6 small meals per day.
First and foremost: whatever you can tolerate! For every hour you are training you are looking for fluid (7-10 oz every 15 minutes), electrolytes (~500 - 700mg Sodium/Liter) and carbohydrates (30-60g Carbs/hour). Endurance athletes have found sports drinks, bars, gels/gus, sandwiches, fruit, and salty pretzels have worked for them.
When you are trying to lose weight, what's most important is that you have a nutrition and fitness plan in place. Your goal from a nutrition standpoint is to eat smaller, more frequent meals coming from healthy choices like wholesome carbohydrates, lean proteins, healthy fats and fruits/vegetables. Try to eat within a half hour of waking and then about every 3 hours. If protein shakes help you to stay on track and have a lower calorie snack, then yes, they can still fit a protein shake into your weight loss plan. In fact, it can even help you lose weight. Stay clear of the high-calorie protein shakes (especially the weight gainers), and if you want to try a sample one from APS use it as a snack (maybe with a piece of fruit) or to start your day with a homemade smoothie (APS sample packet blended with frozen fruit and water). Good luck!
Hi Steve, I am happy to hear that both you and your older son have been happily utilizing the APS products! Your 13 year old is very active! Planning whole food snacks for him are a great way to get the nutrients and calories young athletes, such as himself, need to perform, recover and grow. Most athletes do get enough protein through their whole food diet. However, safe and pure supplements that provide carbohydrates and protein can provide a quick and convenient solution for a snack on the go or for recovery. When All Pro Science Recovery or Complete Protein products are taken as part of a healthy fueling plan, yes he can take them. Although I am not sure of his size, he will mostly likely do fine with one scoop of the APS Recovery or if using the APS Whey, use half a scoop and ensure he gets fruit (ex banana) with it for a good carbohydrate source, too. Good luck!
If you are looking to take a product after workouts as part of your recovery nutrition, there are a few options. Ideally you are looking for a carbohydrate:protein ratio of 2:1 or 3:1 (even up to 4:1). The amount of each depends on your actual weight, and the duration and intensity of your workouts. The Recovery product is designed for post-workout nutrition and the serving can be doubled or tripled to meet individual needs, giving anywhere from 21-63g of Carbs and 7-21g of Protein (and so on). However, you can also choose Complete protein and add your own carbohydrates by adding fresh or frozen fruit and/or non-fat milk or milk alternative to reach the desired ratio of carbohydrates:protein.
That is great you are so aware about providing nutrition for your son's workout and recovery. All-Pro Science is an all-natural product and contains no artificial flavors, sweeteners, or fillers. It contains hormone-free dairy source (BGH-free). The flavor and color come from natural sources. The Recovery comes in a variety of great flavors, that athletes have really enjoyed. It should be fine without adding anything additional for flavor enhancement!
Whole food snacks are a great way to get the nutrients and calories young athletes need to perform, recover and grow. Most athletes do get enough protein through their whole food diet. However, safe and pure supplements that provide carbohydrates and protein can provide a quick and convenient solution for a snack on the go or for recovery. When All Pro Science Recovery or Complete Protein products are taken as part of a healthy fueling plan, yes it can be safe for your son.
Great to hear that you will be incorporating APS into your fueling plan and that you are excited about it!
Take 2 multivitamin per day, with a meal. I recommend taking the multi-vitamin with whichever meal you are most consistent in eating at home (usually breakfast or dinner works best for most people)
Depending on your workout and fueling schedule, this may vary but try the following:
a) Whey protein blended with fruit (or fruit eaten on the side) for a snack between meals and/or as a pre-workout snack.
b) Recovery should be drank immediately after your workouts, especially when you won't be eating a meal within an hour post-workout and when you have have had a hard workout lasting longer then 60-90 minutes.
APS products can help in assist in your performance and recovery, as well as providing quality and convenient snacks to your fueling plan. Eating every 3 hours, like you are doing, is great and an important part of a good fueling plan, in addition to making sure those meals are made of balanced and clean nutrients!
Without knowing your height and typical training schedule, based on what you have told me I estimate your needs to maintain your weight to be about: 2600 - 3000 calories per day. With more personal information, a registered dietitian can help you calculate your needs and a balanced fueling plan to meet your goals.