Pre-Workout Snack That Torches Extra Calories

Before you spend 20 minutes pumping iron at the gym or hauling your body up that park hill, feed yourself a little protein-rich snack first.

Research suggests that a protein fix before a workout could boost your metabolic rate -- and thus your calorie burn -- for a full 24 hours after you strength train.

Muscle Factory
Whether you use elastic bands, gym weights, or your own body as resistance, strength training revs up your body's calorie burning from hours to days after a single session. And there are two reasons why: First, your body is simply working overtime to replenish the fuel -- oxygen and blood sugar -- you used up in your workout. But second, your body is also trying to rebuild the muscle broken down in the workout. And, as it turns out, a little extra protein may encourage your body to work even harder on that second part. 




The Power of Protein
In a study done on exercisers, a protein-rich drink consumed 20 minutes before strength-training resulted in an 8 percent increase in metabolic rate -- and the increase lasted for a full day. But a carb-rich pre-workout beverage? It produced only a modest boost in calorie burn rate afterward -- just a 3 or 4 percent bump. All of which suggest that the extra protein in the first drink helped fuel a more powerful -- or extended -- muscle-rebuilding effort after the workout. So for extra calorie crunching, consider a little pre-workout protein fix, such as a slice of low-fat cheese, a hard-boiled egg, or a few ounces of Greek yogurt. 



Did you know? Protein from dairy may offer a special advantage when it comes to building muscle. Forget the special postworkout protein drinks. Have a glass of milk.
For reasons not yet understood, it seems that milk proteins are particularly ideal for the muscle-building process. In studies, exercisers who drank milk gained 6 pounds of lean muscle mass over the course of 11 weeks.

Not Created Equal
We all know that resistance training builds muscle. Some of us also know that a protein-rich snack after strength training can give that muscle-building process a boost. But now, researchers are discovering that not all proteins are created equal. Every protein source is made up of different amino acids, and the types may affect the way different protein sources are broken down and used by the body to build muscle. Have a handful of raisins ….. this fat-burning snack is excellent before your workout.
 
Made for Muscles
If dairy isn't your thing, you can still reap some muscle-building rewards by getting other kinds of protein into your diet. In the study, milk bested soymilk when exercisers added 20 grams of protein from their chosen source every day. But the soymilk drinkers did gain muscle, too. Just less of it -- about 3 pounds' worth. Whatever protein source you choose, try eating some anywhere from 30 minutes before to 2 hours after you work out for best results.

WHAT’S FOR DINNER?!

Greek Salad

Here is an idea for a Soup and Salad dinner… at least for the salad.  Add this salad recipe to any creamy soup for a delicious easy and light dinner.

Prep Time:

15 mins

Total Time:

16 mins

SERVES 4

INGREDIENTS

• 3 T red wine vinegar or balsemic
• ¼ c extra-virgin olive oil
• 1 head romaine lettuce torn into pieces
• 12 ounces assorted heirloom tomatoes (about 4 small) cut into wedges
• 1 cucumber peeled halved lengthwise seeded sliced crosswise
• 1/2 c pitted kalamata olives
• 1/2 small red onion very thinly sliced
• 4 ounces feta cheese
• 1 T chopped fresh flat leaf parsley

 

Directions

Place the red wine vinegar in a large bowl.

Slowly add the olive oil and whisk continually to blend. Season the vinaigrette to taste with salt and pepper.

In a large salad bowl toss the lettuce tomatoes cucumber olives and onions with enough vinaigrette to coat. You may need a little more olive oil depending on you taste.

Season the salad to taste with salt and pepper.

Divide the salad among 4 plates.

Crumble the feta cheese over the salads.

Sprinkle with parsley.

Drizzle some of the remaining vinaigrette over the salad and serve immediately.