When choosing protein for a post-workout snack or meal, consider the amino acids the food contains as well as the vitamins, minerals, carbohydrates and fat it also brings to your body. The best protein for post workouts are complete proteins, meaning they contain sufficient amounts of all of the eight essential amino acids, notes renowned coach Chris Carmichael in his book “Food for Fitness.” Incomplete proteins—such as most vegetables--are missing one or more of these essential amino acids. To help your muscles grow, recover and restore eat a serving of proteins and carbohydrates within two hours of your exercise session, recommends Mayoclinic.com.
Whey Protein
Whey protein is often recommended post workout because it is easily digestible and contains a complete, quality profile of amino acids. It is also easy to tolerate after an intense session, before your full appetite has returned. Whey protein is also convenient. You can carry whey powder with you and mix it with water, mild or juice, or blend it into a smoothie. Some nutritional recovery bars also contain whey protein. In the December 2007 issue of the journal “Applied Physiology, Nutrition and Metabolism,” researchers concluded that just 10g of whey protein mixed with 21g of a carbohydrate stimulates muscle protein synthesis after resistance training. Over time, the researchers noted, this would lead to increased muscle growth.
Milk
The journal “Medicine, Science, Sports and Exercise” in June 2010, published a study demonstrating that women consuming fat-free milk after resistance exercise experienced augmented gains in lean muscle mass as a result. Women who drank milk immediately following exercise, as well as one hour later, gained more lean muscle than non-milk drinkers and lost fat mass. An earlier study by these same researchers from Canada’s McMaster University found similar results in young men.
Soy Protein
Soy protein, the only complete vegetable protein, is very similar to whey protein in terms of amino acid profile. Soy protein actually, according to a November 2007 issue of "Flex" magazine, contains a higher concentration of arginine and glutamine. Arginine helps facilitate increased blood flow to muscles, thus stimulating nutrient delivery during recovery, and stimulates the release of growth hormone. Glutamine aids in muscle growth and recovery. Soy is also high in the amino acid leucine which also stimulates muscle recovery post-workout.
References
- MayoClinic.com: Eating and Exercise
- PubMed.gov: Body Composition and Strength Changes in Women with Milk and Resistance Exercise
- "Food for Fitness"; Chris Carmichael; 2004
- PubMed.gov: Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise.
- PubMed.gov: Minimal Whey Protein with Carbohydrate Stimulates Muscle Protein Synthesis Following Resistance Exercise in Trained Young Men
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