is a commonly asked question for muscle building enthusiasts.
Let's face it, the supplement industry is booming and everywhere
on bodybuilding and fitness magazines, you can see pictures of
athletes displaying their impressive physiques and usually there
should be some kind of product alongside usually protein shakes.
The instant impression depicted to readers is that this product
is responsible for this body to a point which makes supplements
the magic formula for building muscle. I'll be honest with you,
supplements do help but they are not a shortcut to achieving your
goals. If you don't already have a solid nutrition plan in place,
don't think supplements are your ultimate recourse to that coveted
muscular physique. Get your nutrition and fundamentals right first
and then you can consider using supplements and protein shakes.
shakes should not replace most of your meals but if there is one
crucial time protein shakes are necessary, it's within a few minutes
after your workout. I definitely believe a liquid meal is best
post-workout for muscle recovery as it's digested faster and frankly
speaking, it's not easy to eat a solid meal right after a workout.
You are rather thirsty and a cold protein shake is a great thirst-quenching
drink to have. What you can do is have a protein shake within
15 minutes after your workout, then have a solid meal one hour
later. This works best.
word of advice is to get a whey protein isolate like Optimum
Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound
as this is very effective for post-workout. After a workout,
your muscle fibers are depleted and a whey protein isolate will
repair and rebuild those muscle tissues fast. Don't forget to
add some carbs too to replenish your depleted muscle glycogen
stores which are basically sugar storage cells for giving energy.
After you exercise, these are drained and this is why you feel
exhausted. Bananas are one of the most popular choices to refuel
and re-energize your body as they contain some glucose and are
also rich in electrolytes notably potassium which can combat muscle
soreness, cramps and fatigue.
is a simple whey protein shake recipe for post-workout:
ounces of skim milk or low-fat milk
1 scoop of whey protein isolate
1 ripe frozen banana cut in slices
Mix everything in a blender till a nice consistency develops.
The frozen banana will naturally sweeten your protein shake and
give it a creamier and richer texture. In addition, you automatically
get a cold shake without the need for ice cubes and I can tell
you this simple protein shake is really good.
Tip: Peel the banana first
before freezing as it's difficult to remove the peel after being
it, there is really no absolute neccesity to have protein shakes
at other times of the day, just focus on muscle building foods.
Protein shakes can also be used as meal replacement sometimes
incase you can't have a proper meal. It's better than nothing.
Hopefully this article has answered your question "Are protein
shakes necessary after workouts?". Using protein shakes sparingly
and eating 4-6 nutritious meals everyday is the key to build some
solid muscle mass you can be proud of.
About the author
Jean Lam is the webmaster of Body
Building Resource which provides articles on weight training,
nutrition and fitness, body building book and DVDs.