CHANGE YOUR FLAVORS
POV: You’ve got your workout routine all dialed in, but now you’re ready to take it to the next level. We’re talking about amping up muscle mass and strength and staying consistent with recovery.
There are steps you can take beyond the gym to improve your workout. And the first place to start is with protein. Are you intentional about your protein intake? Do you know what the key factor in quality protein is?
If these questions are drawing a blank, don’t stress. The experts at Ascent share everything you need to know about incorporating protein into your active lifestyle.
Whatever your sport, muscular strength will amplify your performance. You’ll get the job done faster, with less fatigue, while avoiding any adverse impacts on the body.(1)
Protein can help get you there. Studies show that pairing resistance training with protein supplements may accelerate gains in both aerobic and anaerobic power.(2)
The catch is consistency. The research shows that you won’t see much difference in muscle strength within the first few weeks of training and supplementing with protein. But once you consistently put in the time, week after week, that’s when the work will pay off, and you’ll start to see results.(2)
Protein plays a critical role in building and repairing our body’s cells and tissues. But not all protein is created equal. To encourage muscle protein synthesis, you’ll need to consume protein rich in branched-chain amino acids (BCAAs), a group of three essential amino acids: leucine, isoleucine, and valine. Leucine, in particular, is the amino acid powerhouse you should look for.(3)
Examples of leucine-rich foods are chicken, beef, navy beans, pumpkin seeds, and eggs. In addition to a whole-food diet, it’s wise to have a high-quality protein supplement on hand, especially after a workout. We recommend whey protein powder because it is considered a complete protein with all nine essential amino acids.
It's clear muscular strength optimizes athleticism, and that protein high in leucine plays a big part. But the benefits of combining protein with exercise don’t stop there. A 2020 study of fit cyclists supplementing with leucine before and during exercise had improved performance in cycling time and reported reduced muscle fatigue.(4)
After you crush it in your workout, recovery is necessary so that your damaged muscle fibers rebuild and your body recuperates. Once again, the BCAAs in protein become a key player in muscle recovery post-workout. Even research shows that those who supplement with leucine-enriched essential amino acids have less muscle soreness the following days.(5)
Ascent’s protein-packed formulas were created with one mission in mind: to improve your athletic performance. Mix our whey or plant protein powders into smoothies or one of our delicious recipes. There are no extra calories or artificial ingredients, just simple formulas that deliver optimum athletic performance.
Inspired and ready to take your workout to the next level? Follow this daily muscle-building routine to get started.
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