NEW!!! Custom protein from INFINIT Nutrition.

Hot off the press! Infinit Nutrition has a new sport nutrition product for customization......
Protein Powder!

I am a huge fan of INFINIT Nutrition for many reasons (ingredient quality, wide range of flavors, nutrition profile of products) but their customizable feature is at the top of the list. I have a few different sport drink custom formulas for the bike that I use for myself (in about 5 different flavors to prevent taste bud fatigue). When it comes to recommending a sport nutrition product for the bike in long distance racing, for my athletes that I consult with (or my coaching athletes), I typically recommend the Trimarni endurance base formula for the bike (I also get jumbo bags of this formula - in different flavors - for our camps, along with many other sport nutrition products for our athletes to try out).

As with any sport nutrition company, there are products from INFINIT I love, like and rarely recommend but I am proud to align myself with a sport nutrition company like INFINIT - alongside many other sport nutrition companies/products that I use/recommend for endurance and multisport athletes. 

In early November, INFINIT reached out to me to receive an exclusive look (and taste) of their new custom protein. I went through the entire process of creating a 25-serving bag of the protein and the process was very simple and straightward. There were also question-mark icons to click on if I had any questions about any ingredient.


I selected a moderate calorie base with grass-fed whey protein and my flavor choice was strawberries and cream. I chose light on the flavor. I added Glutamine to the powder and chose a 25-serving bag.

With vegan, egg white and a repair blend option for protein, alongside different add-in's such as tart cherry, ground flax and creatine, I think this is a great option for athletes (and fitness enthusiasts) who want to be selective with their protein powders.

After trying out the product for over a month, I am very pleased with the consistency (mixes very well in milk or water - no clumps) and also tastes delicious. 

Click HERE to create your own custom formula.
Use Trimarnicoach for a discount on your INFINIT nutrition order. 

Protein Powder - what to use, how to use.

I am always interested in trying out new sport nutrition products. A few weeks ago, a nutrition athlete of mine asked me about Cocoa Elite. I was familiar with the company but had never tried their products. I was connected with the company owner and a few days later, I received a small shipment of sample products to try out. I've tried two of their powders and so far, I find them easy to consume - not too grainy. Karel loved the taste of double cocoa flavored protein powder. I haven't used these products long enough to tell if they "work" (typically I like to use a product continuously for a month to see if it works or not). Right now, my go-to protein powders that work for me include INFINIT Raw protein, Skratch recover drink mix, CarboRocket Rehab, NBS recovery and Clif Recovery protein drink. 

This got me thinking about the array of protein powders on the market. In our protein-obsessed society, you probably feel like you are always falling short of your protein needs. With good reason, you should be concerned with consuming adequate daily protein. Protein is a component in every cell in the body and your hair, skin and nails are made of protein. It’s used to construct and repair tissues, build strong bones and muscles and make enzymes, hormones and other chemicals. However, there’s a tendency for athletes to rely too heavily on supplemental forms of protein (ex. powder or bars) instead of real food, often replacing nutrient and energy-dense carbohydrates and healthy fats with more dietary protein.

Protein supplements have a long history in sport. Athletes commonly reach for protein supplements as a meal substitute, to increase energy, boost recovery, promote weight gain/loss, repair muscle and boost performance.

With an array of available protein powders on the market, you'll likely see that the primary protein ingredient is either whey, casein, soy, or vegan (ex. brown rice or pea). All proteins contain amino acids but not all proteins are considered equal. Milk is made of 20% whey and 80% casein. Whey protein is a complete protein but protein content can vary (ex. isolate vs. concentrate). Whey empties from the stomach rather quickly whereas casein provides a slower release of amino acids.  Soy contains a low amount of leucine (an anabolic trigger), which makes it inferior to whey but a suitable option for plant-based athletes. Because vegan powders lack all essential amino acids, quinoa protein may be the next ground-breaking protein because it contains leucine, lysine and methionine, similar to that of milk.   Although protein supplements are convenient for increasing or quickly consuming protein, bars and protein shakes should never replace real food.

Falling short on recovery nutrition can place you at risk for sickness as intense or endurance competition can suppress the immune system. You can also risk losing muscle mass, lean tissue and bone density. So although real food is generally encouraged over a packaged powder/product, protein powder may have a place in your daily diet. In many scenarios, a protein powder or protein powder + carb drink may be useful, especially when lacking an appetite or when recovery needs to be quick and effective (and calorically dense).

Simple recovery nutrition tips:

Short but intense workout (less than 60 minutes):
When: Within 30-60 minutes post workout (as tolerated)

What: Recover with a snack or meal.

How Much: If choosing a snack: 20-30 g protein + 40-60 g carbs. Meal: 20-30g protein, 50-80g carbs

Fluid Intake: 16-24 ounces

Moderate distance workout (1-3 hours)
When: Within 30-60 minutes post workout (as tolerated)

What: Recover first with a snack. Meal when ready (within 90 min post workout)

How Much: Snack: 25-30 g protein + 60-90 g carbs. Meal: 20-30g protein, 60-90g carbs

Fluid Intake: 16-24 ounces in the 60 min post workout. Additional 16-24 ounce fluid in the next 90 minutes.

Long distance workout (3-5+ hours)
When: Within 30-60 minutes post workout (as tolerated)

What: Recover first with a snack. Meal when ready (within 90 min post workout). Continue to eat and hydrate every ~2 hours. 

How Much: Snack: 25-30 g protein + 60-90 g carbs. Meal: 20-30g protein, 60-90g carbs. 

Fluid Intake: ~16-24 ounces every 60-90 minutes for the next four hours.

Selecting the "best" protein powder

I'm often asked about the "best" protein powder. With so many protein powders on the market and different reasons for consuming protein powder, here are some of my criteria when searching for a quality protein powder to meet your needs (not set in stone but a good way to help navigate through all the powders on the market). 

1) Serving size - 1 scoop

2) Protein content per scoop  - ~20-30 grams if supplying only protein (whey, soy or brown rice/pea) or ~10-15g if supplying protein in addition to carbohydrates.*

3) Calories per scoop - ~80-150 if supplying only protein or 180-250 if supplying protein and carbohydrates. *

4) First ingredient - protein (ex. whey protein isolate, pea protein, soy protein, etc.)

5) Ingredient list - short! natural flavors, no artificial flavors or colorings, no added sweeteners. If the product is only supplying protein, no or minimal added sugar. 

6) Quality manufacture, reputable company - I do not suggest to buy protein powders from a big box sport nutrition supplier. Instead, buy from reputable brands that market to your sport. 

7) Use your best judgement  - why are you taking the product and is it a quality product manufactured with quality ingredients.

* - many recovery drinks are designed to supply just protein or both protein and carbohydrates. The later increases the caloric content, as carbohydrates are combined with protein for dual purposes: To repair and replenish. Because these powders are rich in carbs (sugars) with a moderate amount of protein (typically ~8-12g), these types of drinks are best utilized after very long workouts, when daily caloric needs are at their highest. You may need to add a plain protein powder to the mix to increase the protein content. Otherwise, a protein powder mixed with milk (of your choice) is adequate after your shorter, more intense or moderate effort workouts where damage has been done to your tissues (just don't forget to eat carbs post workout to replenish your muscles). Remember - not every workout requires a protein powder. Although every athlete has his/her unique protein needs - determining when, what type and how much protein is needed post workout, here are some general guidelines to  help you understand when to use protein powder post workout or choose real food.  

Everything you need to know about recovery nutrition

You may be surprised to know that vegetarian athletes can easily meet recommended protein recommendations for athletes of 1.2-1.8g/kg/bw protein per day. As a 24.5 year lacto-ovo vegetarian, I have acquired several go-to protein sources in my diet, like cottage cheese, yogurt, milk, tofu, tempeh, beans, lentils, nuts, seeds, grains and whey protein.

As a heavy proponent of real food in the daily diet, my food choices become much more functional before, during and after workouts and thus, I see the purpose of food (and engineered products) differently when it's used to support a training session.

As an example, whey protein is often consumed post workout, specifically when I have an intense or long workout (or two workouts close together). There is a tremendous amount of scientific research on whey protein, in relation to athletes, the elderly, menopause, weight management, preventing muscle loss in trauma patients and burn victims and assisting in performance gains.

Seeing that protein supports muscle and tissue growth, assists in immune system health, helps with tissue structure and supporting enzymatic reactions and fosters health endocrine functioning, without sufficient protein in the diet, your health can become compromised with added training stress.

Athletes should aim for 1.2-1.8 grams of protein per kg of body weight per day.

As an example, if you weigh 130 lbs (59kg), this equals 71-106g of protein per day.
To break this down, give yourself around 20-30g of protein per each meal which leaves you extra protein to consume during snack times and after workouts. Protein at meal time can help with satiety.

A few take-away messages on daily protein consumption:

• If you are intentionally trying to lose weight or you need to gain lean muscle mass, you will want to focus on the higher end of your individual protein needs to preserve lean muscle mass.
• On higher volume and higher intensity workout days (including double workout days), your daily protein needs should be on the higher end to optimize training-induced muscle adaptations.
• Post workout, don't miss a prime opportunity to recover with protein.

• Every athlete should recognize his/her own post workout preferences, based on appetite, convenience and type of workout. Recovery nutrition should not be skipped or an after thought but instead, it should be easy to find, prep and consume for any given workout.

The importance of recovery nutrition depends on the type, intensity and duration of exercise. Certainly you have heard this over and over again, that you should never miss the opportunity to refuel and replenish after a workout. If you don't recover properly post workout, you may experience the following: 

• Increased fatigue

• Tiredness

• Struggles with increasing lean muscle mass

• Struggles with decreasing body fat

• Delayed recovery

• Immune system depression

• Low motivation and energy

• Increase or delayed muscle soreness

• Inadequate replenishment of carbohydrate stores

• Poor training adaptations - increasing the risk for injury, sickness and overtraining

Many athletes assume that recovery is what happens in the 30-60 minutes post workout but from a practical standpoint as it relates to athletic performance improvements, recovery is everything that happens between two workouts. 

Therefore, it's to your competitive advantage to see every opportunity between the finish of one workout until the start of the next workout, to stimulate muscle repair and replenishment. You can do this through food and other recovery modalities like meditation, sleep and mobility work. 

Most research concludes that your ability to greatly adapt to a training stressor is dependent on what you consume within 60 minutes post workout. In other words, if you want to gain physical improvements, you need proper recovery nutrition and hydration. 

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Sadly, insulin has gotten a very bad rap in our society so simple sugar carbs, like juice and anything with sugar, are seen as a big no-no for athletes. (I'll save my thoughts on sugar for the athlete blog for another time). 

For the purpose of this blog, discussing maximizing recovery, when insulin is spiked post workout, anabolism (growth) is promoted. Low insulin and low blood sugar secretes catabolic hormones, which is completely opposite of what an athlete wants to achieve in the post workout period. 

Post workout, your body is extremely sensitive to nutrient intervention due to an increase in insulin sensitivity and an increase in membrane transport activity. This means that your muscles are highly receptive to soak-up nutrients. To take advantage of this open window, you don't want to miss out on replenishing fuel (glycogen) and promoting protein synthesis (which reduces protein degredation). Recovery nutrition is imperative to your health and development as an athlete!

You do not have to be perfect with your diet to have a healthy and performance enhancing diet. But recovery nutrition should be seen as part of your workout. 

Here are some practical post workout snack suggestions to eat (as tolerated) within 60 minutes post workout after intense or long workouts when you need a snack before a meal. 

• 25g protein powder + 8 ounce water + 1 banana  ­
• 8 ounce low fat chocolate milk + 10­-15g whey protein powder  
• ­8 ounce OJ + 2 egg whites  ­
• 1 serving applesauce + 15g protein powder + 4 ounce milk/4 ounce water
• 25g whey protein + 8 ounce water + 6-10 saltine crackers + honey 
• 25g whey protein + 1/2 cup cherries  ­
• 1 serving Greek yogurt + 1 orange
• 8 ounce milk + 10g whey protein + 1 slice bread + 1 tbsp nut butter  ­
• 1 slice bread + 2­-3 slice deli meat + 1 egg  ­
• 3/4 cup cottage cheese + 2­-4 dates

The first six options are ideal when you lack an appetite post workout or when you need something quick, convenient and easy to digest after an intense or long workout. 

After long or intense workouts, it's recommended to have a recovery snack first (options listed above) and then a real meal. 

When you are ready to eat your meal, your meal can be 30 to 90 minutes after the recovery snack.  

For EZ workouts, you can go right for a recovery meal of protein/fat and carbohydrates.    

Why choose whey protein post workout?   

The purpose of post workout protein is to stimulate protein synthesis. Due to it's high amino acid score and high bioavailability, whey protein isolate continues to rank as the gold standard of recovery protein as it digests quickly and rapidly to stimulate protein synthesis.

As it relates to muscle growth and recovery, the mTOR protein is key to muscle building and rejuvination. In response to loading the muscles with training stress, when mTOR is activated, protein synthesis is stimulated, which helps muscles heal and rebuild. mTOR is highly sensitive to leucine, found in whey protein. One 20g serving of whey protein isolate contains 3 grams of leucine. Other leucine containing foods include egg whites, fish, chicken and beef. 

Although whey protein is an animal based protein (milk is 80% casein protein and 20% whey protein), it is a fast digesting protein that is often well tolerated by lactose intolerant individuals. However, the primary and only ingredient should be whey protein isolate if a lactose intolerant individuals is trying whey for the first time or building up a tolerance. 

In a plant based (or vegan) diet, soy protein is a highly recommend protein source to assist in recovery as soy protein will raise blood leucine levels but not as effectively as whey protein. Hemp, brown rice and pea protein will provide protein but do lack all amino acids to make these plant based proteins complete. However, plant based protein powders should not be avoided in the diet for this reason as they are acceptable (and healthy) sources of protein and provide great value in a vegan diet. 

Why not real food after all workouts? 

Seeing that athletes have high energy demands and a real food diet is encouraged throughout the day to support energy and nutrient needs, a supplemental form of protein, post workout, alongside a real simple carbohydrate food (to help spike insulin) can make it easy to nail the recovery nutrition on a consistent basis - especially if you lack an appetite post workout or you need something quick, portable and easy. 

Selecting the "best" protein powder

Many athletes ask me about a "favorite protein powder" or have questions as to the "best" protein powder. With so many protein powders on the market, here are some of my criteria when searching for a quality protein powder.

1) Serving size - 1 scoop
2) Protein content per scoop  - 20-30 grams
3) Calories per scoop - 80-150
4) First ingredient - whey protein isolate
5) Ingredient list - short! natural flavors, no artificial flavors or colorings, no added sweeteners, minimal to no added sugar
6) Quality manufacture, reputable company
7) Use your best judgement  - is it a quality product manufactured with quality ingredients

Brands I often recommend: Solgar whey to go (vanilla), KLEAN, Blue Bonnet, Vega, Sun Warrior, Hammer Whey, INFINIT raw.

I would be happy to review your protein powder to see if it is something that I would recommend to athletes.

As for Clif Recovery protein (yummo) and other combined recovery drinks with carbohydrates, sugar, sodium and protein......

Ideally, I would recommend this type of recovery product when energy needs are very high and it can be difficult to consume adequate protein and carbohydrates in the diet (ex. after a very long workout or with two intense workouts within a few hours). Or for athletes who continually fail to meet energy needs throughout the day and need a higher calorie sugar/carb/protein recovery drink.  Typically, we use Clif Recovery powder as our go-to recovery drink (mixed with water) at our camps and I will often recommend to my endurance athletes after their long workouts in peak training. Seeing that many athletes lack an appetite after hot and intense/long workouts and crave fluids, it seems to be a very tolerable protein powder with a delicious taste. I typically add a little extra whey protein, cherries and water to my clif recovery drink (all in the blender).

Well, there you have it. EVERYTHING you need to know about recovery nutrition and protein powder. Well, maybe not everything but hopefully enough to help you nail your recovery nutrition post workout. 

If you need help navigating through all the advice on recovery nutrition as it relates to your personal journey, reach out to a sport dietitian to help you take away the guessing so that you can create healthy habits to help you create athletic excellence.