Protein powder is derived from high quality protein such as soy, eggs or, most ubiquitously, the milk proteins casein and whey, all of which contain the essential amino acids, the building blocks of proteins. Once added to water or other beverages, it becomes a protein drink. In order to take advantage of its benefits, protein powder must be incorporated into a meal plan and consumed at specific times.
Time Frame
Protein powder should be part of a post-workout meal plan, whether you are engaging in strength training or aerobic activity. A post-workout meal needs to be eaten every time you work out. This might be every day or only twice a week. Timing, however, is key. According to the International Sports Science Association, the muscle tissue is receptive to nutrients immediately after a workout, when blood flow to the target area remains high.
Significance
The three important components of a post-workout meal are fluids, carbohydrates and proteins. Fluids will replace water lost during the workout and help to avoid dehydration. Carbohydrates are needed to replenish glycogen stores in the muscles. Glycogen is a special type of carbohydrate made out of branched glucose units. It is depleted after about 90 minutes of intense activity, which will leave you feeling weak and fatigued. Proteins help to heal damage and build new muscles. According to Nancy Clark, M.S., R.D., "It might optimize the healing of the tiny muscle injuries that happen normally while people exercise. Also, protein is satiating."
Features
A protein drink can provide most of, if not all of, the fluids and protein. The water in the drink will depend upon how much liquid you add, but a serving of powder will typically render between 15 g and 25 g of protein. It is best to choose highly concentrated and isolated powder because it is absorbed quickly into the bloodstream. Whole food sources such as meat and dairy take much longer to break down and be absorbed. Carbohydrates, on the other hand, will have to come from elsewhere. Though any carbohydrate source might suffice, it is better to choose whole foods such as legumes, grains, fruits and vegetables. This is the best way to get the proper vitamins, minerals and fiber.
Sources
Each meal should consist of protein powder combined with one or two carbohydrate sources. This can include a bagel, rice, toast, granola bar, crackers, broccoli or, combined with lean meat, a sandwich. Any kind of fruit, a rich source of sugar, can be added independently or combined with protein powder to make a smoothie.
Considerations
The advantage of a post-workout meal is that it keeps energy levels high throughout the rest of the day and assists greatly with the process of convalescence. The American College of Sports Medicine recommends 30 g to 60 g of carbohydrate in the first 30 minutes after an hour-long workout. If you wait any longer, it will take 24 to 36 hours to fully refuel muscles.
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