Max Out! The Benefits of Downing Post Workout Protein

One of the biggest debates in the fitness industry is the timing of protein consumption based on your workout schedule. Some claim pre-workout protein is key to a strong workout, while others insist the many benefits of post-workout fueling make it the more beneficial choice.

If the taste of plain protein shakes doesn’t thrill you, research blenders and invest in an appliance that will allow you to add it to many delicious smoothies and desserts, allowing you to easily hit your daily protein needs. 

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Types of Protein Powder

There are several different kinds of protein powder available on the market. Whey is the most popular protein supplement and tends to be the main focus of most research done on the benefits of protein consumption. 

It is important to note that the FDA does not regulate protein powders, and in a 2018 study, many of the top-selling powders contained heavy metals like lead and arsenic. Therefore, it is vital to choose products from reputable suppliers that are proven to use natural and clean ingredients.

The most common types of protein powder include:

Whey

Whey is a water-soluble milk protein that is very popular among athletes and dedicated gym-goers alike. It is a complete protein, which means that it contains all the necessary amino acids that your body requires from food. Whey protein can be absorbed quickly and easily. 

Casein

Casein protein is rich in glutamine, an amino acid that can speed up muscle recovery post-workout. It derives from dairy, meaning it is unsuitable for vegans and those with milk intolerance. Because the body absorbs casein protein at a slower rate, it is best consumed at night before bed. 

Soy

Like soy milk is an excellent alternative to regular dairy milk, soy protein is a fantastic option for those who prefer not to consume whey or casein protein. Like whey, it contains all the necessary amino acids your body may need. 

Pea

Many plant-based protein powders contain pea protein, as it is a high-quality alternative to soy and dairy-based products. It is an ideal choice for those who follow a vegan lifestyle and is a great source of the amino acid arginine, which is responsible for helping the body build protein. 

Hemp

Hemp seeds are a healthy and fantastic source of complete proteins that also contain essential fatty acids, both of which are highly important in a balanced diet. While it is an excellent choice for anyone, it is especially popular for vegans and those with dairy and soy allergies. 

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Benefits of Post-Workout Consumption

When you choose to consume protein is primarily up to your own personal preferences and goals. However, there are many proven benefits to using it as a post-workout tool. 

Repair Muscle Breakdown

One of the most common usages of protein powder is to help minimise muscle breakdown, which naturally occurs during a workout and speeds up your body’s recovery process. Muscle fibers break down while you exercise, and consuming protein will help drastically reduce this impact. 

Compact Nutrition

Protein powder is an isolated nutrient source, which means it can provide a lot of nutrition for a relatively low amount of calories. Once you have completed a workout, your body needs that nutrition to help it recover without consuming large amounts of calories that would negate the effort you have just expelled. 

For the best results, look for a protein powder that contains a small amount of carbs, or alternatively, blend your powder with a carb-rich ingredient, like a banana. In a study conducted by the National Sports and Conditioning Association, consuming carbs and protein in a 4:1 ratio within 30 minutes of completing an exercise was found to help you recover quicker and gain strength. 

Reduce Inflammation

When you do an intense workout, tiny, microscopic tears occur in your muscle fibers. Your body reacts to these tears by increasing inflammation, which is also commonly known as delayed-onset muscle soreness. 

High levels of protein have been found to aid in minimising this breakdown, mitigating this inflammatory response in the body and, in turn, leading to less soreness across the body. 

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Build Lean Muscle

While drinking your protein shake post-workout isn’t the sole reason for your muscle gains, the essential amino acids found in protein are a significant building block when trying to maximise the growth of lean muscle, according to a study conducted in 2019. 

For the best results, you should consume your shake within 30 minutes of finishing your workout to maximise the impact it has on your body and its recovery process directly after exercising. A shake is the easiest way to get in a portion of daily protein consumption needs, but if you are unable to have one, any high-protein meal will be sufficient. 

Energy Boost

If you have ever completed a particularly intense workout, you likely can’t stomach the idea of eating a proper meal. But with depleted energy levels, research suggests that a protein shake can boost your energy and replenish any lost fluid you sweat out. 

A scoop of protein is easier to digest if you lack appetite or feel nauseous. Premix your drink before starting your workout to have it ready and waiting when you need it most.