Consuming a post-workout protein shake can complement a well-rounded workout routine and nutrition plan. Kristin Reisinger, sports nutritionist and competitive figure athlete, says that post-workout protein shakes help your body repair muscle tissues along with replenishing glycogen stores used during the workout. However, women require post-workout shakes with different ingredients, amounts and serving sizes than men.
Ingredients
The primary ingredient in a protein shake designed for women is a protein powder supplement. Whey protein is the most common type of protein, but you can use other types of protein such as casein or soy. Each type of protein provides essential amino acids that promote lean muscle development. Reisinger recommends adding a carbohydrate to your post-workout protein shake to replenish glycogen stores. This carbohydrate source can come from fresh fruit such as bananas and berries, yogurt or fruit juice such as orange juice. Add additional ingredients to suit your individual taste.
Protein and Carbohydrates
The serving size and nutrient makeup of a post-workout protein shake depends on your daily caloric requirements and fitness goals. For example, if you want to lose weight, opt for a protein shake with fewer calories by reducing protein and carbohydrate amounts. However, if you want to maintain your weight, add extra protein and carbohydrates. For example, make a low-calorie protein shake with low-fat yogurt and berries blended together; an average serving contains 180 calories, 20 g of protein and 48 g of carbohydrates. To increase the amount of protein, add two scoops of whey protein powder combined with water and half a banana, for 250 total calories, 40 g of protein and only 18 g of carbohydrates.
Time Frame
Consume the protein shake as soon as possible -- ideally, not more than 15 to 30 minutes -- after your workout to allow your body to digest and absorb the nutrients, protein and carbohydrates so they can be delivered to the muscles and tissues that need to be repaired following the workout. After you consume the protein shake, the nutrients reach your muscles in about 30 minutes.
Considerations
Adjust the ingredients and serving size based on your individual fitness goals. For example, add ingredients such as creatine, glutamine or flaxseed for extra muscle-building nutrients. Drink about 8 to 12 oz. of water with your protein shake to rehydrate following the workout.
Member Comments