Protein shakes are are a healthy, quick and easy way to get in nutrition after a workout. Physical activity that stresses the muscles causes muscle fibers to break down. Protein, as well as rest and other nutrients, are essential for the growth, maintenance and repair of muscle, contributing to hypertrophy and increased strength gains. The timing of post-workout nutrition is essential for these strength gains as well as ensuring optimal recovery.
Post-Workout Nutrition Tips
Step 1
Drink a protein shake within one hour after working out. There is a window of time where the body reaps the most benefit from nutrition post-workout. Ideally, drinking a shake 15 to 30 minutes after a workout allows the body to take up the nutrients at a quicker rate to allow repair and recovery.
Step 2
Add simple carbs to your protein shake for ongoing tissue growth and repair. The body is able to process carbs more efficiently after a workout since insulin sensitivity is decreased. This enables the body to absorb the amino acids that form protein more efficiently to aid in muscle recovery. If you are making your own homemade shakes, add carbs in the form of fresh or frozen fruits, such as a banana and a cup of mixed berries, which additionally provide a myriad of nutrients, vitamins and minerals.
Step 3
Drink a protein shake first thing in the morning in addition to directly after your workout. The body is in a fasted state during sleep and no protein has been consumed. A person who is generally active may risk going into a catabolic state, referring to the state whereby the body breaks down muscle for fuel. Ingesting a protein shake first thing in the morning prevents this muscle breakdown and makes more protein available to the muscles to be spared as fuel.
Step 4
Add whey protein to a shake as the foremost supplemental choice over other protein powders. Whey is made readily available to the body, within 20 to 30 minutes after consumption, since it is one of the most easily digested proteins available. Other proteins such as casein, milk proteins, or soy are also beneficial but do not digest as quickly as whey. Add a scoop or two, approximately 20 to 30 g of protein powder, to your shake depending on your needs and workout intensity.
Step 5
Combine protein powders to receive maximum nutritional benefits post-workout. Whey protein may be combined with a soy protein isolate, casein, egg or rice protein source. A possible combination may include combining a cup of milk, a casein protein source, a scoop of whey and soy protein and a carb such as a banana in a blender. Since they digest at different rates, your body is still receiving the benefits of the additional proteins a few hours post work-out. Soy protein may also help reduce cholesterol levels as well as the risks of certain cancers.
Tips and Warnings
- Consider trying different flavors of protein powders such as vanilla or chocolate for additional sweetness or improved taste.
- Always consult with a health professional before initiating new dietary changes. Be aware of any allergies you may have to dairy or soy. Consider alternative protein supplements such as hemp or rice products.
References
- "The Protein Power Lifeplan"; Michael R. Eades and Mary Dan Eades; 2001
- "The Eat-Clean Diet: Fast Fat-Loss That Lasts Forever"; Tosca Reno; 2007
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