I haven't been doing anything out of the norm...this is what the last week of workouts looked like:
Wednesday: Body Design, 1 hour (weights/toning) + 4 mile trail run
Thursday: Eliptical for 20 minutes, 10 push ups, 10 incline sit ups
Friday: 1 mile Run, 11 push ups, 11 incline sit ups
Saturday: 5 mile run + weights
Monday: Spin 1 hour, 12 push ups, 12 incline sit ups, 8 pull ups
Wednesday: 1 mile Run, 12 weighted pull downs, Body Design 1 hour
And now I'm sitting on the couch, very, very sore.
Hubs hasn't been phased by any of our workouts, so I've begun to wonder what is wrong with me. When I saw my friend who teaches RIPPED this morning, I asked her "Aren't you so sore?! How are you teaching this morning?!" But she said she was fine. By this point I was sure something was very wrong with me. I shared my concern and said I've been drinking tons of water, but maybe I'm not stretching enough. She said the answer lies in protein. If you get enough protein, you won't be sore. Genius! However, I'm weary of protein powders and shakes. For me, they hide a lot of extra calories and sugar and my body doesn't tend to like them. I feel like we get a lot of protein around here, but I learned today that you need 1 gram of protein for every pound you weigh, each day. Yikes! That confirmed that I have some serious protein work to do. I came home and researched good sources of protein. Here's what I found:
|Wild Salmon||26 grams||3 oz|
|White meat poultry||30 grams||half breast|
|Milk||6 grams||1 cup|
|Cheese||32 grams||1 oz|
|Greek Yogurt||6 grams||1 cup|
|Eggs-pastured||13 grams||1 egg|
|Pork tenderloin||25 grams||5 oz|
|Lean Beef-grass fed||36 grams||3 oz|
|Pumpkin seeds||33 grams||1 oz|
|Almonds||33 grams||1 oz|
|Lentils||22 grams||1 cup|
|Whey Protein Isolate|
Any good protein shake recipes out there? Any advice on upping protein without adding tons of calories?
I'll be sipping some chocolate milk on the couch while I wait for your advice :)
P.S. Did you know chocolate milk is an awesome recovery snack? They passed it out at the half marathon I ran and I thought it was a gross idea...but it's amazing! Try it, you won't regret it.