is the building block of muscle building. According to research,
people who are involved in a muscle building routine should consume
1 gram of protein per pound of bodyweight. For example, if you
weigh 150 pounds, you'll need 150 grams of protein daily divided
equally in 4-6 meals.
of the big mistakes of not gaining muscle mass is not eating enough
protein. Protein consists of amino acids which are crucial for
muscle maintenance and for muscle repair as well notably post-workout.
So the answer to this common question "Do you need protein
after a workout?" is a resounding yes. I still remember during
my early weight training days I didn't pay much attention to my
post-workout nutrition. After a workout, your muscles are depleted,
your glycogen stores are emptied and your body is hungry for nutrients.
and carbs intake are fundamental at this critical point in time.
Many people call this the "window of opportunity" whereby
you have several minutes up to one hour to "refuel"
your body for recovery and restore it for muscle growth. If you
don't take protein within minutes after your workout, it's like
your training efforts will be in vain. Your body will become catabolic
instead of anabolic which is gaining muscle. Since you want to
build muscle, this is very detrimental to your goal.
liquid meal is highly advisable post-workout for fast absorption
and the ideal way to get your protein intake is to consume a whey
protein isolate like Optimum
Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound.
is the only time when a protein shake is best consumed. One scoop
of whey isolate yielding 22 grams of protein is usually enough
for muscle repair and rebuild in most individuals. At most, some
people will use 2 scoops but usually their protein needs are higher
since they weigh more.
also play a vital role as they replenish your glycogen stores
and help shuttle the amino acids from protein faster to your muscle
cells. Your glycocen stores are your sugar storage cells and the
latter fuel energy during your workout. Many weight lifters and
fitness trainers recommend some fast-acting carbs like glucose,
dextrose or waxy maize. These are basically simple sugars with
a high Glycemic Index(GI) and they enter the bloodstream fast
to provide instant energy for your exhausted body which you badly
is a simple and fast way to consume your protein after a workout.
1-2 scoops of Optimum
Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound
, 30-50 grams of dextrose, 12-16 oz of water. Use a blender or
protein shaker to create a nice refreshing protein shake. Use
the protein shaker to carry your post-workout drink when you go
to the gym and put in fridge, hence you can have it instantly
after your workout.