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Hi,
Protein is having its moment and it's not just for strength athletes, I'm looking at you runners, cyclists, and triathletes. I'm seeing firsthand how we've ALL been making a huge mistake with our protein intake – including myself.
Here is how I figured this out. This year we started working with some of the world's best hybrid athletes competing in the sport of HYROX. It is basically a fitness race where you run 1km, then do a functional workout station, then repeat EIGHT times.
We're talking SkiErg, rowing, sled work – if you haven't done one, trust me you will want to do one over the next year or two and doing it as a doubles (with another person) is the best way to start.
Now back to the protein part, learning from our "hybrid" athletes has taught me first-hand how more protein has been a complete game changer for my recovery and ability to develop power in cycling and running.
The science backs it up too – a recent Sports Medicine study and a New York Times article both confirmed what I've been seeing.
🔔 The Protein Wake-Up Call
I've been getting this wrong for years, and chances are, you might be too. While there are all sorts of formulas based on your weight converting to kilograms multiplied by 2 to determine your protein intake, I'll make it easy - try to get at least 30g of protein within 30 minutes of your hardest workouts.
🤜 You probably might be a hybrid athlete.. and not realize it
If you're doing any strength work alongside your endurance training, you have joined the hybrid athlete club. This isn't just about being strong or fast – it's about being both and your ability to generate power.
The days of runners who only run or lifters who only lift are OVER. The new gold standard is being well-rounded: fast, strong, and resilient.
Here's where I'm going with this, you need protein for two reasons: You're causing TWO completely different types of muscle breakdown:
- Micro-tears from strength training that need protein for repair and growth.
- Endurance-based breakdown that needs protein to prevent muscle loss as your body tries to recover from your calorie deficit.
💪🏽 2 'Wheys' to get more protein
A lot of athletes swear by Ascent Protein. Each scoop gives you 25g of clean protein and 5.7g of leucine – that's almost double what research shows you need to flip the "ON switch" for recovery.
What makes it special? They source premium milk directly from trusted dairy farmers and process it themselves (not outsourced like other brands) - Ascent is owned by a multi-billion dollar company in Colorado that uses "native whey" meaning it is from milk, not the by-product of cheese making.
That means it has been through fewer heating and cooling cycles and preserves more of the amino acids and is absorbed faster by the body.
🥤 Try my new "Recovery Accelerator" (aka my favorite recovery shake)
- Two scoops of Ascent Whey Protein right now I'm favoring Strawberry - it just tastes good
- Add 3g of Creatine in the form of Creapure ( I LOVE these from Raw, because you can get convenient stick packs)
- Add 1 scoop of SwissRX Collagen
- Add 1 Scoop of SwissRX Gut Defense (L-Glutamine)
- Blend it up with whole milk and some ice.
☀️ For Hot Days: Go Clear.
The new game in town is called "Clear Whey" and it is more of a hydration drink than a traditional shake. It is ideal as the weather heats up. It dissolves into a refreshing, fruit-flavored drink that goes down easily after hot workouts.
What makes it "clear whey" is that it is hydrolyzed (pre-broken down) for faster absorption when your muscles need it most. Each serving still packs a solid 20g of protein with almost zero fat.
The MyProtein Clear Whey flavors are excellent - like a post-workout cocktail without the alcohol.
If you prefer a protein more like a sports hydration drink, try out Victus After with 21g of Protein, (Save 40%, best buy date is June 30th)
Pro tip: Mix with extra-cold water and let it sit for 60 seconds before shaking again - this creates the perfect crystal-clear protein drink with no clumps or residue. Your muscles get the recovery they need without your stomach feeling weighed down.
I really encourage you to try more protein in your diet. Watch how quickly it impacts your recovery, your overall training progress, and how it kills that nagging hungry feeling.
- Matt
Founder
The Feed.
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