Even though I try and keep up with swimming and other workouts during the winter, it’s been particularly difficult with Covid-19 restrictions due to pools closing and classes being restricted. That means, more than ever, it’s been tough getting back into my fitness routine, so I’ve started paying attention to other areas of my life to improve my performance when I’m out on the water.

Naturally, I eat healthier during the warmer months, and especially so when I’m exercising more (nothing makes you sink quicker than a heavy meal before getting in the water – no, thank you!). But I’ve started thinking about my protein intake and how I can maximize my recovery and muscle building, getting me stronger for the season ahead to compete.

Over the last few months, ahead of the season, I began researching different recipes, learning about batch cooking/how it might work for us, and using indulging in muscle recovery soaks. I also started drinking protein shakes to promote muscle gain and improve performance and recovery. This isn’t something I’d done since I ran a half-marathon many moons ago, so it was time to start learning about the best products on the market, and how to maximize my potential.

I was recently introduced to grass-fed whey protein powder c/o Naked Nutrition, and here’s what I’ve learnt:

Introducing Naked Nutrition: Grass-fed Whey Protein Powder

Naked Whey is sourced from small California dairy farms. Their cows are grass-fed year-round and raised without growth hormones. Not only is grass-fed better for the animals and the environment, but it also comes with several health benefits.

Each serving includes 25 grams of protein and 5.9 grams of branched-chain amino acids (BCAAs). Naked Whey is completely free of additives and artificial sweeteners. They also offer Naked Pea, a vegan option, too.

Already, this straightforward clean approach was winning Naked Nutrition brownie points, in my opinion.

Grass-Fed Whey Benefits

Grass-fed cows in pastures feed on grass, which is their natural food. As a result, these cows are not consuming any GMOs or harmful substances (yuck!) that feed-lot cows are subjected to.

This is also reflected in the whey that these cows produce, as grass-fed whey contains less saturated fats and more healthy fats. It also ensures that the whey is of the highest quality and contains a top nutritional profile.

But does it really make a difference, or is a just a marketing hype?

Boost Immune System

Whey from grass-fed cows contains higher levels of the immune-boosting compounds beta-lactoglobulin, lactoferrin, and lysozyme. These compounds improve your body’s antioxidant response and help the fight against harmful bacteria. Grass-fed whey also contains more conjugated linoleic acid (CLA), a fatty acid that boosts immune function.

Lose Fat and Improve Heart Health

In addition to boosting immunity, CLA can also help preserve lean muscle mass and burn more fat. The higher levels of CLA in grass-fed whey can support your body composition goals. Grass-fed whey contains more omega-3 fatty acids and CLA than regular whey. Both CLA and omega-3s can support better metabolism and improve cardiovascular health.

Cold Processed

Cold-pressed whey powder, such as Naked Nutrition, use careful manufacturing processes to minimize heat exposure to our whey protein. Cold processing makes sure that the nutrients in whey are non-denatured. It leaves the amino acids, omega-3s, CLA, and immunoglobulins intact.

Better Absorption

Non-denatured whey is more bioavailable than regular whey. Your body can absorb the nutrients and amino acids more easily to promote better recovery. As a result, you enjoy more of the benefits of whey protein, such as muscle growth, more energy, and better recovery.

How To Use

If you’re new to protein shakes, you might be wondering the best way to incorporate them into your training routine.

When should I have protein?: Add Naked Nutrition grass-fed whey to protein shakes, smoothie bowls, and baking. Best used in the morning, before a workout, or after a workout.

What should I mix with my protein?: Mix two scoops into 6-10oz of milk, water, or your favorite beverage. Add fruits and vegetables for taste as Naked Whey is unflavored.

Here’s a couple of ways that you can add it to your meals to get you started:

Peanut butter, toast, and nuts

If I know I’m going to be spending a long time in the water, I’ll always have peanut butter and tend to opt for something relatively dry (i.e. steering away from smoothie bowls – but more on that in a minute!). Something like toast is far better than milk and berries sloshing around in my stomach when I’m bouncing around in the surf. Keep this in mind when you’re deciding what to eat ahead of your workout.

Try dry toast with peanut butter, mixing in Naked Nutrition protein powder, topped with sliced banana and a handful of chia seeds. If you want, have a bowl of nuts and granola with a very small amount of yogurt, for an extra boost of energy.

Remember to allow plenty of time before your training session so it’s fully digested. I usually allow up to 2-hours to allow 2 slices of toast, banana, and peanut butter to go down before exercising, but everyone’s different – so experiment with timings.

This recipe idea also works great for after a training session when you need a tasty pick-me-up!

Chai, nuts, and berries smoothie bowl

If I’ve just come back from a hard session, I usually make a super quick smoothie bowl as a quick pick me up, before dealing with my equipment, having a shower, etc. This gives me the boost of energy I need as soon as I get through the door, providing essential nutrients needed, so I can carry on with what I’m doing before settling in with a proper meal for the evening.

Whip up your favourite smoothie (personally, I’m a fan of strawberry and banana, which works really nicely for this recipe), mix in a little Naked Nutrition protein powder, and add it to a bowl. Top with nutty granola, berries and seeds. Again, I use chia seeds as they’re also packed with protein.

Flax seeds, hemp and sunflower seeds are all also great options to aid muscle recovery.

Naked Nutrition Ethos

The brands transparency on ingredients is super important, as someone that’s health conscious.

The company was started as an answer to all the misinformation and unnecessary ingredients in the nutrition industry. They strip away all of the marketing and gimmicks that many companies use today, and are committed to selling products with only the purest ingredients.

Naked Nutrition also seeks to reduce waste wherever possible, and avoid the use of harmful pesticides and farming practices. Another point for Naked Nutrition

In a nutshell

If you’re training, you want to get the most out of your session and look after your muscles. There’s so many different types of protein shakes out there, it’s hard to know where to start, but understanding what’s in your shakes can make the decision so much easier. You’ve also got peace of mind that you’re fueling your body with good stuff, and no additives!

Shop Naked Nutrition and their grass-fed whey protein powder online here.

Looking for other ways to improve your surf performance?

Here’s some other articles that may help you boost your fitness and aid your body this season:

6 Breakfast Options For Surfers That Will Give You a Boost Of Energy

Stretching Out To Spring: Preparing Your Body For The Summer Surf

5 Yoga Poses To Reduce Muscle Stiffness For Surfers

Alternative Activities To Compliment Your Surfing

Increase Your Surf Stamina With These Fitness Hacks

What’s your top tip for improving your surf performance when you’re not in the water?

The post Fuel For Performance: Post-Surf Protein Powder Shakes With Naked Nutrition appeared first on Strawberry Squeeze.

Ultimate Frisbee

Much more than simply throwing a Frisbee around with friends, Ultimate Frisbee is comparable to American Football in that points are scored by passing the disc to a teammate in the end zone. It is physically demanding, fast-paced and competitive – this makes it extremely fun and provides a full workout without you even realising. 

Martial Arts

Karate, Taekwondo, Muay Thai, Karate and Capoeira are just a few examples of martial arts which are superb for staying in shape. Additionally, martial arts can also give you an important life skill and help to boost your confidence. By taking classes, you can also socialise and make new friends.

Scooters

Scooters are proving to be increasingly popular and this is for good reason. They are much easier to master than similar extreme activities like skateboarding, plus it can also be tremendous fun to ride and will get you fit through cardiovascular exercise and using a variety of muscles.

  Increase Your Surf Stamina with These Fitness Hacks

They can be used on various terrains and this can also make them an excellent method of transportation. When you shop at specialists, such as Skatehut, you can get a wide range of colours and designs. 

Zumba

Zumba is a superb form of exercise as not only does it provide both a cardiovascular and muscle workout, but you can also brush up on your dancing skills. Zumba is a dance fitness program which combines dancing with aerobic movements, all to energetic music which often incorporates samba, salsa, mambo and hip-hop. Performed in classes, it is also a fantastic way to meet new people and have a laugh whilst exercising.

Fencing

An incredible sport which requires speed, agility, balance and grace; fencing will quickly get you in shape and it is also great fun. Using “Rapier-style” swords, two competitors fight and win points by making contact with their opponent. It is completely safe, physically challenging and also requires you to make lightning quick and accurate decisions.

Any of these alternative activities can improve fitness and are much more exhilarating and fun than going to the gym. For anyone looking to mix up their workout regime or get into shape, consider taking up one of these activities.

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Many people associate fitness with stamina. But fitness is also about your strength, energy levels and flexibility. All of us want to do more and last longer before we need a rest. And who doesn’t want to feel more energised! Improving your fitness is about feeling better about the body you’re in. You want it to perform when you need it to, and a new fitness programme can help you do that.

Join a bootcamp

For some of us, getting started is the biggest hurdle to overcome. Boot camps are a great way to give you the boost you need. For anyone who thinks they can’t do something, a boot camp can help show them they are more than able. They are designed to work you hard in every way so you can improve your fitness from day one. You can find more info on the benefits of boot camps online. They can inspire you to achieve more.

Be mindful of your diet

If you can’t make it to a boot camp right away, why not make some moves toward improving your fitness from the comfort of your own home? Small changes to your lifestyle can help make exercising much easier. If you lack energy in the evenings, try working out in the mornings. Low energy levels are often caused by a poor diet. Introduce healthier foods into your meals, and ditch the things you know are doing you harm, like sugar.

Hang up your car keys

Walking every day will increase your leg strength. It will help boost your energy levels too because it works your circulatory system. Best of all, it can improve your fitness. Once you have been walking for about half an hour every day for a week, you’ll find you can get started with jogging a little easier. Jogging or running is harder the heavier you are. Start slowly and try intervals if you are overweight. As your body gets used to it, you can increase your running time and distance.

Invest in hand weights

Muscle weighs more than fat, but it is thought it can help boost your metabolism for fat loss. Take a couple of hand weights to work with you. You can do some curls and strength exercises at your desk. This will also help tone your arms. At home, you can try reps of squats to increase your leg strength too. You may soon find that you can also increase your flexibility with different movements of your legs and arms. Be sure to stretch well either side of any exercise.

Changes to your lifestyle are a great way to help you get fitter. Becoming more active prepares you for formal exercise programmes. Fitness can be improved in a number of ways, and it doesn’t have to be intense. Kick start your fitness programme with a boot camp or personal trainer for the best results.

The post Increase Your Surf Stamina With These Fitness Hacks appeared first on Strawberry Squeeze.