According to the American College of Sports Medicine and the Academy of Nutrition and Dietetics, experts suggest that athletes should consume between 1.2 to 2.0 grams of protein per kilogram of body weight. (1)
We all probably agree that protein is crucial for supporting a healthy body and for athletic performance but not all protein is created equal. Here are 3 protein supplements that I think are crucial for building a strong, healthy body, improving athletic performance, and ensuring proper recovery after workouts and/or injury*.
Beef-based protein powder (ideally grass-fed)
Ancient Nutrition Bone Broth Protein– the Cafe Mocha flavor is amazing in my morning coffee.
CogniTune Bone Broth Protein with Turmeric – turmeric is a great addition for those experiencing inflammation due to illness or injury
Bone Broth Powder from Left Coast Performance – their straight-up vanilla flavor is tasty enough to drink with water
Bone Broth Protein from Intentionally Naked – With no flavor and zero net carbs, this is an excellent choice for all you low-carb and keto people out there
All amino acids are important for muscle repair and growth which is why Branch Chain Amino Acid (BCAA’s) supplements are so popular these days. When it comes to recovery, though, glutamine is the king. Glutamine is the most abundant amino acid and not only promotes the making of muscle but also helps to prevent the breakdown of those precious muscles we all work so hard to maintain.(2)
There is ample scientific evidence that would support the claim that glutamine is the holy grail for recovery. Experts in human kinetics have found that an oral dose of L-glutamine after exercise results in faster recovery and decreased muscle soreness. (3)
Another group of scientists found evidence that glutamine promotes glycogen synthesis immediately after exercise and could play a role in the gut’s ability absorb fluids more rapidly which can be crucial for rehydrating post-exercise..(4)
BONUS: Glutamine is also a protective constituent of the digestive tract and is often used as a means of healing the gut. And since the function of the immune system relies heavily on the health of the gut, glutamine consumption supports a healthy immune system. (5)
The human body has the ability make collagen to support itself but the ability to do this decreases as we age. Therefore, we must obtain it from our diet and can do this by consuming connective tissues, bones and skin of the animals and fish. If eating fish skin or drinking broth made of chicken feet doesn’t sound appealing to you, then a collagen peptides supplement may be the way to go. Collagen peptides are unflavored and dissolve in any liquid so they can be added to coffee, smoothies, juice or even a glass of water. I’ve been pretty loyal to the brand Vital Proteins for the past 3-ish years and since I have noticed a significant difference in the health of my own joints, skin, nails and hair, I’m not going to change what is working for me. You can purchase your Vital Proteins Collagen Peptides here or choose from one of these other great options:
*THESE RECOMMENDATIONS ARE FROM A CERTIFIED NUTRITION COACH AND SHOULD NOT REPLACE THE ADVICE FROM A MEDICAL PROFESSIONAL. AS ALWAYS, MAKE SURE TO SEEK YOUR DOCTOR’S ADVICE BEFORE CONSUMING A NEW SUPPLEMENT.