To build strong lean muscle, protein is a very important macronutrient, especially post-workout. You want to rebuild and repair the micro trauma that you’ve created during your activity and the faster you’re able to accomplish this, the sooner you can do it again.
After your workout it’s ideal to consume post-workout nutrition and the easiest way is with a shake. On the back of any product it’ll have a generic recommended serving, but depending on the size of your body the manufacturers suggested serving may be too much or too little.
So how do you know how much protein to consume after your workout? Well if you’re a beginner to intermediate trainee then you want to consume 0.3-0.4g of protein per kg of body weight post-workout. A 120lbs woman should consume 16-21g of protein after her workout to facilitate optimal recovery and help build long lean muscle, which ultimately burns fat. Though if you’re an advanced trainee then you would have to implement different strategies.
To calculate this for yourself, you simply take your body weight in lbs/2.2 = weight in kilograms. With your weight in kilograms you multiply it by 0.3 for your protein requirements on the low end and then you multiply your weight in kilograms by 0.4 to get your protein requirements on the higher end.
Depending on what you used for “peri-workout” nutrition (or if you used one at all) you may not need a post-workout shake and can wait 30 minutes or so and just consume your next meal still following ideal ratios.
But if you’re a busy individual, like a mom who has to go take her kids to school then a protein shake is your best bet to ensure that you rebuild with protein.
When you’re looking for supplements go with quality over price unless it’s on sale. When looking for a protein supplement choose a company that has a good reputation and follows good manufacturing practices. There are a couple of companies that I like to use, which I’m also an affiliate with, the Poliquin Group and ATP-Labs.
So why whey? Well, it let’s your muscles take advantage of naturally-occurring leucine, an amino acid responsible for repairing and maintaining muscle. There are Vegan options available too, made from rice and pea proteins that you can get from your local supplement store.
If you want to get the most out of your workout, calculate your protein requirements for yourself and make a shake. Remember the optimal time to get your protein shake in is 15-60 minutes post-workout.
Best of health,
The brands I recommend are not exclusive and you can purchase a brand of choice from favorite supplier or health food store. Though if you do decide to use my recommended brands, please use the link I provide as I get a small incentive. ;)