Diet is important if you wish to maximize your performance, according to the National Strength and Conditioning Association. Food will not directly increase your strength, power or endurance, but it will allow you to train and compete to the best of your abilities. After a workout, food or supplements, such as protein powder, can help you recover and prepare for your next workout.
Nutrient Timing
Nutrient timing is applying the knowledge of when and what to eat before, during and after exercise, according to Len Kravitz, who has a doctorate degree in health promotion and exercise science. This timing is designed to help all exercisers from beginning to advanced train, compete and recover optimally. After a workout, your body's needs are different than before or during training and competition because the energy demands and purpose of food are different.
Protein After Exercise
Protein powders are an easy, affordable method of getting your post-exercise nutrition. During cardiovascular and resistance training, tiny, microscopic tears are made in your muscle tissue. These tears are normal and a consequence of training. During the recovery process, these tears heal using protein. Consume protein powder within 45 minutes of the end of your workout to get the most benefit.
Importance of Carbohydrates
While the focus is often on protein powder after a workout, especially a resistance workout, do not underestimate the importance of carbohydrate. Your muscle tissue is made up of protein, but it needs carbohydrates to rebuild and recover. Try mixing your protein powder with a source of carbohydrates, such as fruit, along with milk or yogurt to make a smoothie. This will give your body essential nutrients to optimize recovery so that you can see progress from your workouts.
Considerations
Protein powder should aid your recovery and give you the nutrition that you need. Find a protein powder that agrees with your digestive system and follow the serving size recommendations to start. If post-workout nutrition is critical for your performance, consider working with a registered dietitian. The dietitian can guide you on the proper use of protein powder after your workout along with addressing any other nutritional needs.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, M.S., R.D.; 2008
- Ask Dr. Len Kravitz; Nutrient Timing: The New Frontier in Fitness Performance; Ashley Chambers, et al.
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