A regular training program followed by tangible progress requires a well thought through nutritional plan. Some people believe that it’s best not to eat anything after a workout but regardless of what you goal is protein, especially after a workout can’t do you any harm. In most cases, after you put your muscles under strain, it is beneficial to consume protein – the main compound of our cells, especially of muscle. In the 45 minutes that follows your workout (anabolic window), more happens than you could ever imagine. This is when the most reparative and recovery processes happen in your muscles.
Protein Timing – Why Post Workout?
During exercise muscle fibers are ripped and the protein breaks down. Afterwards, muscle protein synthesis remains stable, while protein breakdown increases significantly. Basically, this means that if you don’t increase your protein intake, you will break down rather than build muscle. It is absolutely essential for muscle hypertrophy (growth), to keep the protein intake high at all times but especially after workout. In the mentioned recovery process that follows your workout (around 45 minutes) protein is needed to restore and grow the muscle cells. Even though your body and workout intensity will benefit from pre- workout protein, after a strenuous session at the gym your muscles need it most – amino acids, after all, are the ‘building blocks’ of protein, which in turn is essential for muscle function and growth. You should definitely consider adding at least 30g of protein such as a scoop of Rule One Protein to your daily intake and ingest it post workout.
Types of Protein – Why Whey?
High-quality protein provides all the essential amino acids your body is unable to synthesize. Milk products and meats contain a large proportion of branched-chain amino acids so they can be quite a good choice. These amino acids are essential for stimulating new muscle and speed up muscle recovery, especially after hard workouts. Even though natural foods are often good sources of protein and amino acids, whey isolate and concentrate are the best post workout protein sources. Protein is known not only to aid in muscle recovery and growth but it also keeps you full longer by reducing production of hormones responsible for hunger. People on high protein diets have less body fat and tend to snack less. Also, it is simply more convenient and quicker than preparing a meal and you can have it anywhere at any time.
But what if you knew that whey protein can help you fight off cancer and other diseases? Some studies show that whey protein increases glutathione production. Glutathione is an anti-oxidant your body uses to fight off free radicals causing diseases. Glutathione is made up from amino acids so you see how it’s very important to consume adequate protein, especially if you work out. It aids not only muscle healing but healing overall. Other studies also show that whey protein such as Whey Protein Gold Standard can help defeat high blood pressure and cholesterol.
You don’t always need fancy products. Less is more when it comes to supplements. Even though it’s important to consume adequate protein directly post workout, especially strength training, don’t forget all nutrients and food groups are important, and make sure you have a balanced diet.