How much protein should I take?
What we know is that 20g-40g of high-quality protein after your workout is the sweet spot for muscle building and recovery. The amount of protein you eat should also be based on your fitness goals. Extra protein is good to bulk up or put on weight, and for that purpose specifically, I’ve recommend having a protein shake before bedtime to some of our athletes. However, one of the biggest myths I’ve seen is that “all you need is protein” after a workout, as many are concerned about carbohydrates causing weight gain. If you’re trying to lose or maintain weight, particularly since we’re not moving around as much, eliminating carbs and eating more protein can be helpful—but not around your workout. Your body still needs those carbs for energy. Protein and carbs are the best combination to build muscle as you recover; they work hand-in-hand. Consuming them after a workout in a 1:1 ratio will give the best balance for optimal recovery.
Step up your hydration
Most of the time when we’re sitting at home we don’t drink as much water as we normally would. Being dehydrated can negatively impact your performance as an athlete. And what most people don’t realize is that by the time you feel thirsty, you’re already a little bit dehydrated, which is why it’s important to stay on top of your fluid intake. It doesn’t actually take much to impact your performance.
Snacking is something that also seems to be affecting all of us as we’re stuck at home. Staying hydrated may also be able to help with this as well. If you find yourself feeling hungry more frequently, drink a glass of water before you eat again. Properly hydrating is a really easy habit that can have a huge impact on keeping your body in top-shape and ready-to-go once we’re back to “normal.”