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1. You Can’t Please Everyone (but You Can Still Try at Christmas) INSIDE THIS ISSUE
2. Stretch Away Migraines
3. Why Do Our Joints Snap, Crack, and Pop?
Crispy Prosciutto and Cheese Sliders
4. Rebuilding Muscle With the Power of Protein
Why Protein Is Your Post-Workout Best Friend POWER UP YOUR MUSCLES
Crushing workout after workout might boost your ego, but your muscles need more than sweat to grow stronger. That’s where protein comes in, aka the ultimate repair kit for your body. After you push through squats, lifts, or a killer cardio session, your muscles form micro-tears. Protein swoops in to help repair and rebuild those fibers, and as a result, you not only reduce soreness but also build new muscle! How much protein do you need? Experts suggest that 20–40 grams of protein after exercise is usually enough to give your muscles the boost they need, but the exact amount varies from person to person. And while the old advice was to chug protein immediately after your workout, research now shows the window is much wider, sometimes up to 24 hours! So, don’t stress if you
can’t grab a shake right away. The key is hitting your total daily protein goals. Choose the right protein sources. Not all protein is created equal. Animal- based options like meat, eggs, poultry, and dairy are considered “complete” because they have all nine essential amino acids your body can’t create on its own. Plant-based sources like beans, rice, and quinoa can work, too, but you may need to combine them to get the complete amino acid profile. For example, pairing black beans with brown rice fills that nutritional gap. Get your protein in creative ways. Muscle recovery doesn’t have to be boring! Try blending a smoothie with Greek yogurt, berries, spinach, and protein powder for a refreshing post-workout pick-me-up. Chia seed
pudding made with almond milk, protein powder, and nuts offers slow- burning energy. And don’t forget savory options: hard-boiled eggs, cottage cheese with veggies, or a hearty salad with grilled chicken or chickpeas. All are excellent ways to satisfy your protein needs. When you fuel smart, you can recover faster, reduce soreness, and keep building strength without missing a beat. Your muscles and your next workout will thank you!
4 • 718.747.2019 • THEPTDOCTOR.COM
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