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.
One of the most trying parts of Andrew Reilley’s job is arriving too late to help a health care provider avoid bad treatment by a landlord.
Reilley, a North Carolina broker for CARR, Inc., a national commercial real estate company specializing in medical and health care tenants and buyers, recently met a health care provider who had leased space in a retail plaza. The doctor had been paying his agreed-upon share of monthly common-area maintenance charges all year when his landlord suddenly hit him with a $15,000 surcharge for excess maintenance costs. The bill did major damage to his small practice. The landlord said the doctor owed him a pro-rated share of operating costs that exceeded the landlord’s budget, and the lease the doctor had signed offered no protection. “It was really unfortunate for that tenant,” Reilley says. Reilley adds that an experienced broker would have spotted that loophole before the lease was signed. “If he had had representation, he wouldn’t be in that situation.” Reilley’s goal in representing chiropractors and other health care providers is to level the playing field with landlords or sellers. CARR is unusual because it only represents medical and health care tenants or buyers of clinics or office spaces. The company avoids conflicts of interest by never representing landlords or sellers. Also, CARR makes money by negotiating and collecting fees from sellers and landlords. Health care providers pay nothing.
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.
Representation helps chiropractors, physicians, and other health care providers avoid various issues, including confusing contract details and who pays for improvements. Without an experienced advocate, health care providers are invariably offered setups that favor the landlord or seller. “We want to make the process more even,” Reilley says. Some of the office spaces chiropractors occupy are in retail plazas or traditional office buildings owned by big, sophisticated firms such as real estate investment trusts. “If you’re not doing this day-
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!
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