The Metabolism Formula: resistance training & optimize muscle protein synthesis

Sep 13

This month I’m teaming up with Bradley Carter, a local Charleston personal trainer and wellness coach, to provide 30-minute at-home workouts and an easy high-protein recipe to optimize your metabolism and physical fitness.

Why build muscle?

When we consider the functionality of muscles, we usually think about strength and mobility. But muscle holds far more power than supporting your physical architecture. As the largest organ in your body, your muscular system is your metabolic currency, your reservoir for amino acids (the building blocks of proteins), and it plays a vital role in fighting inflammation throughout your body. Muscle is also the largest site for glucose metabolism, which is critical to reversing insulin resistance and preventing or even treating chronic illnesses such as diabetes or cognitive decline.

At-Home Resistance Workout

💪🏽 Workout 30 Min Shred 💪🏽

45 seconds On/15 Off, 5 Rounds
Inchworms to Shoulder Taps
Alternating Lunge w/ Pulse
Squat Jumps
Push Up to 4 Mountain Climbers

10 Min Abs *NO BREAKS*

60 sec. Plank Hold
30 sec. Side Plank
30 sec. Side Plank

Why optimize your protein intake?

Protein is essential for virtually every one of your cellular functions. Most people, when they think of protein, think of building muscles, but there’s much more to protein.

You need protein for the structure, metabolic function, and regulation of all tissues and organs, including muscle. Every cell in your body is full of enzymes, which are proteins that control your metabolism.

Protein is also important for neurotransmitters which are responsible for mood and even sleep. Your bones, your ligaments, your tendons, your liver, your brain, skin, and fingernails are all built from proteins.

To truly understand protein, we must first understand that proteins are built from amino acids, which are the foundation of how we will build our diet.

It’s important to consume adequate protein at every meal (about 20-30g per meal) to initiate muscle protein synthesis, aka to build muscle.

Buffalo Chicken Sweet Potato

Time: 45 mins | Servings: 4

Ingredients:

2 sweet potatoes
1 lb chicken breast
16 oz buffalo sauce (my favorite is Primal Kitchen)
Pumpkin seeds
Avocado
Salt/pepper

Directions:

For the sweet potatoes:

Preheat the oven to 400°F. Slice sweet potatoes in half lengthwise. Brush with oil and season with salt. Place sweet potatoes on the prepared pan with the interiors facing the pan. Brush or rub the skins lightly with oil. Bake sweet potatoes until they are fork tender, about 25 to 35 minutes depending on the size of your sweet potatoes.

For the chicken:

Slow Cooker: Lay the chicken breasts in the bottom of the slow cooker and pour the buffalo sauce over them, covering them entirely in the sauce. Place the lid on the slow cooker and set it to cook on ‘High’ for 4 hours. Once the cooking has completed, open the slow cooker and shred the chicken using a pair of forks.
Instapot: Lay the chicken breasts in the bottom of the slow cooker and pour the buffalo sauce over them, covering them entirely in the sauce. Cook on high-pressure for 20 minutes. Instant release. Once the cooking has completed, open the slow cooker and shred the chicken using a pair of forks.
Oven: Preheat oven to 350. Lay the chicken breasts in the bottom of the slow cooker and pour the buffalo sauce over them, covering them entirely in the sauce. Bake for 30-35 minutes or until chicken reaches an internal temperature of 165°F

Assemble the meal:

Add about 1/2 cup shredded buffalo chicken on top of the sweet potato. Drizzle more buffalo sauce, if desired. Top with avocado slices and pumpkin seeds.

Enjoy!