The Life Plan (14 page)

You’ll see in the following meal plans that I’m a big fan of protein shakes. When combined with fruit, they help my body recover from aggressive exercise by restoring muscle glycogen. They also can contribute to muscle repair.

I usually drink protein shakes twice a day: once in the morning after my morning workout, then a plain chocolate casein protein shake (no fruit) about 30 minutes before bed. Casein is a type of protein that is found in milk. Casein is known to have a slow absorption rate, allowing the amino acids in the protein shake to enter the bloodstream slowly. This keeps you feeling full and satisfied for a longer period of time. Casein is an excellent source of protein to consume before bedtime, which usually precedes the longest interval of time between meals, because it really helps prevent “nighttime munchies.”

Shakes use a variety of protein sources, such as whey, casein, egg, soy, and milk. These sources may affect your body differently. I’ve found both whey and casein to be smart choices. Because casein is absorbed slowly, it prevents nighttime munchies, and I can go to sleep much faster without obsessing about foods in the refrigerator.

The only time I promote eating a high-glycemic carb is within an hour after aggressive resistance training leading to muscle failure. Muscle failure is the physical point of exhaustion, when it is physically impossible to perform another repetition of a particular exercise. I throw a banana into my 8- to 10-ounce chocolate protein shake to bump up blood sugars and insulin levels, which will drive amino acids into the muscle tissue. That helps increase your amount of muscle tissue and strength.

However, don’t confuse muscle failure with mental failure. If you’re just too tired to exercise, you can’t have that banana!

When I’m bored with drinking protein shakes, I sometimes add protein powder to my oatmeal in the morning. Heating or cooking the powder unwinds the string of amino acids in the protein molecule and breaks it into smaller pieces. In other words, it starts the digestive process and makes it easier for you to process the amino acids and get them into your bloodstream faster.

Absorbs quickly

Found in milk

Digests quickly

Excellent supplement after aggressive training

Absorbs slowly

Key protein in milk

Digests slowly

Excellent supplement before bed—helps you sleep

Here are some of the foods you’ll need on hand no matter which of these diet levels you begin with:

Avocados

Chicken or turkey breasts

Fresh fruits