Challenge #: You Dont Need More Than ~25g Of Protein After Exercise
Thats not to say how much protein youre consuming doesnt matter. Researchers found participants muscles were able to grow and recover quicker and more efficiently from exercise after consuming a higher dose of protein . This increase occurred regardless of how big the participant was.
Until now the consensus among leading sports nutritionists, including the American College of Sports Medicine and the British Nutrition Foundation, is that weightlifters do not need more than around 25 grams of protein after exercise to maximally stimulate the muscles ability to grow, Tipton adds.
Dont Forget To Hydrate
Drinking enough water before, during, and after your workout can help with recovery and your next days performance.
Professional athletes sometimes measure their body weight before and after a workout to know how much water they need to replace.
But you can probably get away with keeping an eye on the color of your urine pale yellow is where you want it.
Depending on the intensity of your workout and the temperature of the environment, you may also need an electrolyte drink to replenish sodium and potassium lost in your sweat.
When choosing foods to eat after your workout, look for foods that are easily digested to speed up nutrient absorption.
You should also lean toward whole foods that are packed with other micronutrients.
Here are a few options.
- protein shake
- tofu scramble
Maca Powder Is A Stress Fighting Adaptogen
Another superfood, maca is a great source of vitamins, amino acids, plant sterols, minerals and essential fatty acids. Maca Powder has been traditionally used in Peru as a stress-fighting adaptogen and to increase stamina, boost libido and combat fatigue. And, because it has such a mild-neutral flavor, it is easy to work maca powder into just about any smoothie recipe as a nutritional booster. I talk more about maca in this blog post.
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Why Eat Before A Workout
The main goal of a pre-event/workout meal is to replenish glycogen, the short-term storage form of carbohydrate. This supplies immediate energy needs and is crucial for morning workouts, as the liver is glycogen depleted from fueling the nervous system during sleep. The muscles, on the other hand, should be glycogen-loaded from proper recovery nutrition the previous day.
The body does not need a lot, but it needs something to prime the metabolism, provide a direct energy source, and allow for the planned intensity and duration of the given workout. But what is that something? That choice can make or break a workout. It is a good idea to experiment with several pre-exercise snacks/meals and stick with the few that work best under given circumstances.
Egg Omelette With Whole
Eggs are always to our rescue! Get back the energy you burned during the workout with a delicious egg omelette and a slice of bread. On one hand, the protein, healthy fats, and sodium present in eggs can help reduce inflammation. And on the other hand, the fibre of the whole-wheat toast maintains your blood sugar levels. Theres no wonder it is one of the good foods to eat after a workout. You say no time to prepare an omelette! No, worries! You can pack hard-boiled eggs with a slice of bread and eat on the run.
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Supplements To Take With Post
There are several other supplements that should be taken along with post-workout protein powder to enhance protein synthesis and promote greater recovery.
The use of protein powder is certainly essential for proper muscle repair and growth, but its effects can be enhanced through the use of multivitamins and pre-workout supplements. Other specific supplements that aid both growth and recovery include creatine for increasing overall cellular energy, nitric oxide supplements for shuttling key nutrients and oxygen to muscles, and melatonin for promoting better sleep.
How To Meet Your Protein Target
Both animal- and plant-based foods contain protein and can help you meet your daily protein goal.
Meat, poultry, dairy, and fish are high quality animal sources of protein, while nuts, beans, legumes, and soy-based products are good sources of plant-based protein.
Research suggests that animal-based protein is superior to plant-based protein for building muscle, but its beneficial to consume a combination of both .
Protein shakes can also be a convenient way to increase your protein intake, especially when you cannot get enough through food alone.
The most common types of protein powders on the market include:
Both animal and plant products are good sources of dietary protein. Protein shakes can also help you reach your daily protein target.
Therefore, unless your doctor or registered dietitian instructs you to limit your protein intake due to a medical condition, there is no need to fear a high protein diet.
You can use protein shakes in between meals to boost your protein intake. The majority of healthy people can safely follow a high protein diet.
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The Best Protein Powders Of 2022
No matter if you’re looking to build muscle, lose weight, or just be healthier, there’s a protein powder to help you do it. Our team of fitness editors, athletes, and nutrition advisors chose the best protein powders for every goal based on nutritional quality, taste, value, and customer feedback.
High-quality protein powders are more popular than ever, but they’re also being used by a broader range of people than ever. A post-workout shake definitely isn’t just for athletes training for a competition or bodybuilders trying to build muscle anymore! Everyone on a fitness journeyâwhether you’re a beginner or you’ve been at it for yearsâcan benefit from adequate protein.
The only problem? There are also more choices than ever! To help you narrow down your options and match you up with the best protein powder for your needs and goals, we’ve created this list of our most popular proteins. Each one has been reviewed hundreds or even thousands of times by Bodybuilding.com customers and purchased again and again. And we can stand behind them, too, because at Bodybuilding.com, we drink protein shakes like it’s our job.
Meet the best protein powders of 2022, learn what makes them great, and see how much you should take to be ready to build muscle, burn fat, and feel great.
What Should You Eat After A Workout
Knowing what to eat after that crazy balls-to-the-wall, heck-bent-for-leather workout is just as important as the workout itself. When it comes to post-workout recovery feeding, there are three things you want to focus on: metabolism, muscle growth, and hydration.
But, we have a secret for you: you don’t need to eat for recovery. Your body is super smart about repairing and recharging itself after intense or prolonged exercise. If that wasn’t the case, evolution would have weeded us out long ago. Provided you’re in the habit of eating a reasonably healthy diet, everything should fall into place eventually.
But there’s the rub. Eventually. If you’re serious about your chosen sport or if you’re really focused on your fitness goals eventually” is a word that probably doesn’t factor into your vocabulary too often. You want to crush your workout, recover, and do it again ASAP.
To help you recover quickly and effectively, here are the three categories to cover when planning what to eat after a workout.
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Who Should Buy A Post
If you work out to improve your peak performance, and you push yourself hard at the gym, you definitely need to be thinking about post-workout nutrition. If all you do is go to the gym to keep in decent shape, a post-workout supplement probably isnt necessary, but if you are reading this, chances are you are a serious athlete.
Since the real key to improving strength, speed, power, endurance, and muscle mass is to do hard training, then recover well afterwards, taking care of your post-workout nutrition is a no-brainer if you are looking for improvement.
After finishing a workout session, you have damage to your muscle fibers, youve sweated out a lot of electrolytes, your body is fatigued from putting out a high amount of power, and your muscle and liver glycogen stores are depleted.
All of these things need should be addressed for getting your recovery optimized after a tough workout session. A post-workout supplement makes it easy to cover all of your bases after a workout: these supplements feature essential amino acids, branched chain amino acids , and other supplements to maximize gains, like creatine or beta alanine.
The right post-workout supplement can boost your recovery, and thus your improvement. Dont forget, though, that you need to do the hard training first: a post-workout supplement without a solid workout prior is not going to do you much good.
Tl Dr: What You Need To Know
Post-workout protein powder is a high protein blend of powder that is generally also quite high in carbohydrates in the form of dextrose or some other simple carb. Its carb count is designed to replenish the glycogen levels that have been used up during the course of your workout. Post-workout protein mixtures will contain such fast digesting protein sources as whey in order to fast track their amino acids to the muscle cell.
There are three types of proteins used in post-workout protein powder. They are:
- Whey Protein Concentrate, Isolate or Hydrolysate
- Egg Protein
- Plant-Based Protein
Casein protein is not generally taken as a post-workout supplement because it is a slow-digesting protein that is better suited for use at night time.
When you work out with weights, you cause micro-tears to occur in your muscle fibers. This makes the muscle weaker. When you take protein powder after your workout, you provide your body with the building blocks that the muscles need to repair, rebuild, and regrow your muscle fibers.
Transparent Labs Bcaa Glutamine
Transparent Labs BCAA Glutamine focuses on recovery and increased performance using a potent recovery matrix. Along with fermented BCAAs and glutamine, this product also contains coconut water extract.
This product has no artificial coloring, no artificial sweeteners, is artificial preservative free, gluten-free and non-GMO. It comes in powder form and it comes in four flavors that taste amazing making this a great way to finish off your workout routine.
What To Look For In Post
- Taste With post-workout protein powder being such an important element of the whole training for muscle equation, it is essential to take it regularly and its much easier to do so if you actually like the taste. The trick is to find a brand and flavor that tastes great without having to put up with artificial flavors and sweeteners.
- Protein Content Look for a protein powder that provides you with around 25 grams of protein per serving.
- Carb Count The post-workout period is one of the few times that your body will benefit from taking in simple carbohydrates. Thats when it will absorb them into your muscle cells in order to replace the glycogen that was used up during your training session. Look for a product that provides you with a 4:1 ratio of protein to carbohydrates.
- Purity The purer your protein is, the more amino acids will actually get to your muscle tissue. The purity of your post-workout protein will largely depend on the amount of money you spend. You should also check to see that the product does not include harmful ingredients or unnecessary additives that are typically included to enhance the flavor, taste, and mixability.
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Does The Anabolic Window Matter
Many people believe drinking a protein shake within 30 minutes of exercise will maximize their results in the gym.
This 30-minute window, commonly known as the anabolic window, is a short period of time during which your muscles are like a sponge for protein.
The thought is that if you consume protein outside of the anabolic window, your body wont effectively utilize it or build muscle .
Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to solely after exercise .
In fact, it may not matter whether you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.
It was previously believed that protein had to be consumed within 30 minutes of a workout for your body to use it. Recent research suggests that this may not be the case.
The Importance Of The Post
During exercise, the muscles use up stored glucose, called glycogen, and levels become depleted.
Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears.
Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to repair muscles and build strength for future workouts.
Proteins, carbohydrates, and healthful fats are all essential for the bodyâs recovery.
What About Early Morning Exercise
If youre waking up and working out, loading up with a meal a few hours ahead of time isnt exactly an option.
When you wake up, your blood sugar is at your lowest, says Patton. Eating something like a piece of fruit or granola bar can give you a needed boost.
Consider the intensity of your workout, too. If its an easy-going, 30-minute session, you may be able to get away with skipping a pre-workout snack. But if youre going for an hour or more, you really should get something to eat, says Patton.
Working out on an empty stomach also could cost you what youre trying to build namely, muscle. Its beneficial to have some protein, the building blocks of muscle, in your system while training If you want to grow and strengthen muscles.
Stamina may also be an issue if your body is running low on fuel, meaning your workout could quickly turn into a dud.
Youre better off to eat, says Patton. It doesnt have to be much. Just enough to get through.
Rehydrate Effectively With Fluids And Sodium
Virtually all weight lost during exercise is fluid, so weighing yourself before and after exercise can help gauge net fluid losses. Replace fluids by gradually drinking 16-24 fluid ounces of a recovery beverage, sports drink or water for every pound of weight lost .
It is important to restore hydration status before the next exercise period. Rehydration will be more effective when sodium is included with the fluid and food consumed during recovery-especially in hot/humid conditions. However, water may be all you need if exercising for less than 1 hour at a low intensity.
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Greek Yoghurt And Fruits
A bowl of greek yoghurt and freshly cut fruits can never go wrong! A cup of this creamy delight offers around 20 grams of protein, making it an amazing post workout meal. To top the benefits of greek yoghurt, pair them with fruits like blueberries, strawberries, kiwi, or pineapple. More nutrition with more taste!
How To Get It
20-30 grams may sound like a lot, but incorporating that much into your diet is easy especially compared to the workout you finished right before. There are endless options to get you there, so feel free to switch things up each time you step off the treadmill.
One way to get your protein is in liquid form. You can knock out 8 grams with just one low-fat chocolate milk from Horizon, and if you’ve got time to make a protein-rich smoothie, you can whip one up with Aloha chocolate protein powder, peanut butter, and frozen bananas. The powder packs 18 grams of protein alone!
When it comes to eating your protein, the numbers will quickly add up if you combine any of these quick and easy choices. A 3-ounce can of StarKist tuna has 16 grams of protein, string cheese ranges from 5-10 grams, and a hard-boiled egg is usually 6. Greek yogurt, beef jerky, and granola bars are high in protein as well. Enjoying just one of these snacks with a shake will help you reach that 20-30 range. If you’re overwhelmed by all of the protein powders at the store, don’t worry. We tested 10 protein powders and this is the best.
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Peanut Butter And Banana Toast
This classic is a powerhouse for refueling after your workout. The bread and banana provide the carbs you need. The good quality bread, like 100 percent whole-grain or sprouted bread, plus peanut butter provide protein, says Antonucci. Depending on the duration of your workout, hunger, and time of day, Antonucci suggests adding a side of fruit or veggies and hummus or yogurt.
Per 2 slices toast with 2 T peanut butter and 1 small banana: 416 calories, 18.3 g fat , 352 mg sodium, 53.3 g carbohydrates, 17.6 g of sugar, 8.3 g fiber, 15.1 g protein.
How Did We Research The Best Post
In order to bring you this best post-workout protein powder review, we brought more than 50 years of fitness, training, and supplementation to the subject. We conducted extensive online and offline research to identify the most popular post-workout powders on the market today and then narrowed down our list to the top 5 products based on specific categories and major health benefits.
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