What to eat after a workout- do you really need a post-workout protein shake?

 

Post workout shake

What to eat after a workout

 

 

 

 

 

 

 

 

 

 

 

 

Ever since Bill Phillips’ book Body for Life became an international bestseller people who exercise (and even a few who don’t) have been downing protein rich post workout shakes in an attempt to maximize the muscle building effects of their workouts.

 

But is this really necessary? Do people who consume post workout protein “shakes”
build more muscle than those who skip the shake?

 

According to a study recently published in The American Journal of Clinical Nutrition the answer is a resounding yes.

 

In the study, researchers looked at recreational athletes and were interested in discovering how amino acids influence protein synthesis.

 

According to ASN Spokesperson Shelley McGuire, PhD: “These studies, and others like them, help us understand and apply something we all inherently know: the human body works in a complex, yet completely logical way! It makes good sense that
consuming a food containing high-quality protein (like milk) during and/or immediately following exercise would help muscles get stronger. Muscle strength doesn’t just happen on its own – our muscles need to be both encouraged (as happens via exercise) and nourished (as happens when we eat well). Now we have even more scientific proof for this common-sense concept.”

In the study, researchers from McMaster University investigated whether post-exercise muscle protein synthesis is different when a large, single dose of whey protein (25 g) is consumed immediately after activity compared with when smaller doses (2.5 g) are consumed 10 times over an extended period.

 

The result? Well it turns out good old Bill was right. Consuming the large amount of whey protein immediately after exercise increased muscle protein synthesis more than when periodic smaller doses of protein were consumed.

 

In addition, when researchers looked at specific amino acids, those individuals who were given double the amount of the amino acid leucine (1.87g vs 3.5 g) experienced 33% greater muscle protein synthesis compared to those who consumed the lower-leucine drink.

The researchers concluded that muscle metabolism after exercise can be manipulated
via dietary means and that the amino acid leucine may play an especially important role in stimulating muscle growth in the post-activity recovery period.  In terms of the most beneficial timing of protein intake, immediate post-exercise consumption appears to be best. This is something that I am very adamant about when it comes to my training clients in so much that I insist they drink their protein before leaving the premises!

 

Bottoms up.

 

Here is a quick video I made showing you how I make my post workout shake:

 

 

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

4 Responses to “What to eat after a workout- do you really need a post-workout protein shake?”

  1. tafino says:

    Great post, and great video. Thanks for sharing. I have subscribed to your youtube chanel :)

  2. Porsha Otts says:

    Protein shakes are the best since they come in handy package. i can replenish my protein requirements anytime and anywhere. .***.

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    http://www.prettygoddess.com

  3. Ashley says:

    Why no fat in the shake?

    • admin says:

      Hi Ashley- the theory behind this is that in the post workout period you should stick to consuming fast digesting proteins and the addition of fats slows this process. I am not convinced that this makes much of a difference though. The protein is what matters most and the carbs should be adjusted up or down depending on your goals. Thanks for your comment.

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