Pump Up with Protein

What's the deal with protein? 

I'm sure we've all heard that it's important to have it, especially after a workout, but why exactly? According to Active.com, it's good to get around 10-20 grams of protein within 30 minutes of a run (or other workout). This intake helps repair muscle damage, reduces the effects of cortisol (which breaks down muscle), and when you add some carbs it speeds up the body's ability to fill up its glycogen stores, which are super important for energy and endurance. 

What has protein? 

Meat, fish, and beans are well known protein sources. You can also have some nuts, eggs, or even yogurt to get to that 10-20 gram ideal. 

Here are some foods to try for that protein boost:

Eggs

One large boiled egg has 6 grams of protein. A perfect post run snack could be a few eggs on a piece of toast to get in some essential carbohydrates.

Salmon 

Salmon is a great and healthy option if you're looking for protein. It also is backed with omega-3s, which lower blood fat, help with stiff joints, and much more. A 100 gram serving of salmon packs in about 26 grams of protein. 

Almonds

Almonds are a great choice if you're looking for more of a snack than a full blown mean. 2 oz of whole almonds provides 12 grams of protein.  

Greek Yogurt

Another snackish way to get that protein in is with Greek yogurt. If the  17 grams of protein isn't enough of a benefit for you, I suggest adding some fruit. Because fruit is delicious. 

Lamb Chops

                    


Ok, it's a little messed up to use that gif, but c'mon, it's Lamb Chop! A perfect representation of the whopping 32 grams of protein you can get in one large chop.

Beans

Beans are a great way to get in that powerful protein if you're steering clear of meat. 2 cups of kidney beans amounts to 26 grams of protein. So don't think that you vegetarians have no way to get-- wait. Are those jelly beans? Jelly beans have protein*?! 

*No, no they do not. 

The Bass Keeps Runnin': 5 Songs You Should Run To

Let's Get it Started, amirite?

Music is a major dictator of how my run will go. If I listen to some lofty classical tune I probably won't be very motivated to run. But if the tempo is just right, I feel like a freakin' super star.

I personally like to match my music to my pace because it gives me a beat to focus on. I use jog.fm to make playlists that really pump me up.

This is a list of five classically good running music along with some of my personal favorites.

1. Eye of the Tiger - Survivor 

Do I really need to explain why this is so fantastic? It's practically the working out anthem. If it worked for Rocky, it can work for you. 

2. Take Me On - A-Ha

Nothing like 80's pop to get you going. To get the full effect from this song be sure to dress in neon spandex and fuzzy leg warmers. Trust me, it'll make the whole running experience way more entertaining for you (and anyone who sees you). 

3.  Don't Stop Believin' - Journey

I'm telling you, the 80's did it right. This song can be a little slow, which makes it a perfect cool down/post-run dance party song. 

4. Shake It Off - Taylor Swift

This isn't only great to run to because it's catchy as hell, but it has a good message in it. Even if you're not a hardcore athlete, you should be able to go on a run. Tay Tay (we're close, I can call her that) inspires you to not let other people's opinions drag you down. 

5. Roar - Katy Perry

This may be my all-time favorite song to run to. It gets you going at a good pace and keeps you in a good mood. When the chorus comes it's time to push yourself and sprint, baby! I'm pretty sure Katy Perry can give you running superpowers with her magical voice. 

I tend to stick with one playlist for every run because I know it works. But I'm getting a little bored of it. What songs do you run to? Let me know in the comments below! 

Seven Reasons to Go on a Run

Ah, the age old question: "Should I go on a run?"

Getting ready and actually going on a run can be a lot of work. But let's face it, you know you probably should just do it. Here are some reasons you should get out there and go.

1. It's Good for You

It may be pretty obvious seeing as it's a form of exercise, but sometimes it's a good idea to remind yourself of the health benefits of running. It improves cardiovascular fitness, strengthens muscles, help build strong bones, and maintain a healthy weight. 

2.  You Have a Friend to Go With

Going on a run with a friend or family member is a great way to twist fitness into a social outing. It doesn't have to be an intense, no-nonsense thing either. Why not make your friend laugh by trying to run in the most unattractive ways possible? Or try to block out the physical pain in your side by indulging in a deep philosophical conversation? Ok, maybe that's pushing it a little.

Running - It's a Family Affair

3. You Have Other Things to Do

Have a giant paper to write? A job interview you should be practicing for? A time machine to create? A Nazi code to crack? (What?) Yeah, you could be doing something productive, but doesn't a run sound like an appealing alternative? At least you're procrastinating by doing something good for you.  

4.  It's Beautiful Out There 

When's the last time you really took the time to think about how amazing the world we live in really is? Go on a run and bask in the beauty of Mother Nature. 

5. Your Dog Will Love You Forever

Ok, if you know anything about dogs, this is kind of a given. But taking Scooby or Rex out on a nice run would probably make their day. Bonus: you might manage to tire them out enough so that they're not destructive balls of energy for the rest of the day. 

Crazy-Eyes Keesha sure loves to run

6. You Just Bought Fun New Running Clothes

What better way to show off you're awesome new multicolored Athelta spandex than to take them on a run? Fitness attire has a tendency of being weirdly cute. The only problem is you look like a total wannabe if you just wear it to school or work without any explanation. So put on your neon tennis shoes and go on a run! 

7. Why Not?

Unless you can think of a really good reason not to go on a run, you don't really have any excuses. Now stop reading this blog and go on a run.