To reap the benefits from a hard workout, proper supplementation is imperative for maximum muscle growth and recovery. A resistance workout causes breakdown in the muscle fibers, which drain nutrient levels. Post workout, muscle tissue is set to soak up available nutrients, which is known as protein synthesis. The University of New Mexico's Len Kravitz, Ph.D., explains "as muscle fibers thicken and repair, greater rates of protein synthesis occurs."
Whey Protein
Whey protein is most important after a workout due to its quick digestion and absorption. According to the Whey Protein Institute, "whey is often referred to as a fast protein because of its ability to quickly provide nourishment to muscle."
Whey is also a complete protein, which means it contains all required essential amino acids in a daily diet. Consuming whey protein after a workout will assist in the recovery and rebuilding process.
Get BCAAs
When searching for whey protein supplements, ensure that it contains BCAAs. Branched chain amino acids or BCAAs are essential for the repair and rebuilding of lean muscle. When muscle tissue breaks down from the stress of exercise, levels of the three branched chain amino acids leucine, isoleucine and valine are depleted. These important amino acids stimulate protein synthesis in muscle tissue. The Whey Protein Institute reports that "whey has an abundant source of branched chain amino acids, having the highest levels of any natural food source."
Glutamine
Whey protein also typically contains L-glutamine, which plays an important role in muscle breakdown defense. Levels of glutamine decline after exercise, making replenishment vital. The American Council on Exercise informs that "exercisers who experience overtraining syndrome usually show lower glutamine levels, adding evidence to the importance of supplementation. Recent research on the effectiveness of glutamine supplementation is mixed."
Not Just Protein Supplementation
While whey protein consumption is a must after workouts, proper protein intake should also be taken in daily from foods. The Mayo Clinic suggests "10 to 35 percent of total daily calories should come from protein." Sources of food protein should come from lean meats such as turkey, chicken, and fish as well as from plant and nut sources like almonds.
Consult a Doctor
Before taking any supplement, it is always best to check with a medical professional to discuss the possible risk. Existing medical conditions will be taken into account to ensure safety. Inform a doctor of any adverse side effects that could be experienced.
Member Comments