Setting the record straight on post-workout intake

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By Chris Shearman

When walking into the local health store it is quite possible to be faced with fifteen different brands of post workout proteins. On top of that the brands may have three different kinds: one soy, one egg, and one whey. It is important to know what to look for when buying post workout proteins. Most often the protein and supplement that one needs after a workout is directly correlated to they type of workout.

During any workout that is at least somewhat strenuous, muscles will be broken down. This is where supplements come in and aid in the restoration and transformation of those broken down muscles, repairing them into stronger and bigger muscles.

But supplementing can be tricky. Right after a workout that involves some lifting one will need to take in between 15 and 30 grams of whey protein. Men should not take soy, and women who are above an ideal weight should obviously not take weight gainer. An ideal post workout shake would involve some water, some skim milk, half a banana for potassium, two scoops of pure whey protein, and either a bit of granola or some honey to sweeten it up a bit. It is simple and easy.

There is an hour-long window after a hard workout where it is okay to take in some sugars because the body is in a hyper burning state.

With all that said, different workouts will call for different post workout recipes. For example, a three-mile run around the lakes is different than a heavy lifting session. A lifter may hit the REC and rep his maximum weight a few times to assess his level - what is known as "maxing out." Though muscles will be broken down, the lifter may not even break a sweat. A whey protein shake or bar and a meal an hour later will be fitting.

Now this is not the case for the runner who has been sweating for an hour and will continue sweating until shower time. This workout calls for a balance of protein and electrolytes. Electrolytes can be found in Gatorade or the now popular low calorie, though less tasteful G2. A lesser duty protein shake with a 32 ounce Gatorade will be a suffice post workout recipe.

Many proteins out there offer a mixture of multiple proteins packing a multi-cellular mix of different proteins found in nature. For example, Cytosport's "Muscle Milk" offers a mixture of casein, whey, and egg protein. Though Muscle Milk has some fats in it and would not be ideal for someone trying to lose some weight, it is a handy tool for post workouts and a tasty snack instead of those double stuffed Oreos.

When the workout is done, grab some whey protein and throw it in some milk and eat a banana. Then drink some Gatorade and try to eat no later than two hours after supplementing post workout.

Originally Published: Issue 822 - November 4, 2009

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