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A couple of years ago, my husband offered me a protein shake after our workout. It was an awful experience. Not only did the shake taste terrible, it had an unrecognizable laundry list of ingredients. Although I knew that some form of post-workout protein was good for me, I still had a mental hang-up about consuming calories after I just worked so hard to burn them off.
There can be a stigma around eating or drinking protein post-workout. I used to worry about calories in versus calories out, not to mention the "bulk and biceps" that many assume come along with an imbalance. After receiving my health coaching certification, it became even more apparent to me how essential consuming protein is to an individual’s fitness routine. I quickly learned that my clients were just as confused about the benefits of post-workout protein as I had been!
This thinking sound familiar? The truth is that post-workout recovery isn't a game of math, and contrary to popular belief, protein won't bulk you up (it doesn’t help that most commercial protein shakes include elements we can barely pronounce). That’s why we created Après—clean, plant-based protein beverages with minimal ingredients. We are all about whole body replenishment. Here’s how Après can help you upgrade your current thinking about protein shakes and benefit your fitness routine:
Whether you just finished a hardcore HIIT class, hot yoga or a new Pilates sequence, working out breaks down your muscles. These muscles will either grow back stronger than they were before or break down even more. It all depends on how and when you feed them. Within the first 30 minutes of completing your workout, your muscles are best primed to absorb nutrients—especially protein.
When your muscles are properly fed, they grow back stronger than they did before. Stronger muscles improve your metabolic rate, which helps burn more calories throughout the day. Let's be clear though; strong muscles don't necessarily mean bigger, bulkier muscles. At Après, we are particularly obsessed with plant proteins (obviously) and combine the best of the best from organic pea, chia, cacao, and hemp. This means a robust BCAA profile plus added vitamins and minerals. Our drinks are good for your body and your palate.
You just burned 400 calories in your workout—so why put calories back into your body right away? It can seem counterintuitive, but when you eat the right post-workout snack, not only are you fueling your muscles, but you're substituting fewer current calories in place of more in the future. Protein helps control ghrelin, your hunger hormone, so try consuming around 13 grams of protein post-workout (exactly how many are in an Après!) to keep you full, energized and out of the office snack drawer.
As they say, you are what you eat. Your hair is made of proteins, so when you don't eat enough, your locks suffer. At Après, we love adding a plant protein like hemp into our drinks because it's rich in omega-3 fatty acids. Omega-3's contain GLA (or gamma-linolenic acid), which can help your hair grow faster. Plus, as you already know, your body is ready to absorb more protein and nutrition than usual after a workout, so drinking Après can benefit more than just your muscles.
Adding protein to your fitness routine can help your body in more ways than one. It's also great for skin and nails, keeps you energized and can even help you think more clearly. When you don't consume protein immediately post-workout, you're doing more harm than good. So, give back to your body and sip on that Après protein shake with style.
Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness.
Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.
When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.
Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.
“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day.
Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure.
“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.” - Dr. B
Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go!
With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike.
One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.
At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.
Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.
“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.