Proper Post-Workout Recovery with Whey Protein Shakes

A proper post-workout recovery regimen with whey protein shakes is crucial to your muscle-building success because the one single hour following an intense strength training session is the “window of opportunity” for maximum hypertrophy and muscle gain.

After a workout, cortisol (the negative stress hormone that causes breakdown of muscle tissues) spikes up at a peak and sensitivity to insulin increases.  This means that your body is screaming for fuel, fuel in the form of fast digesting food and liquids to aid in the recovery process immediately.  Once the body recovers quickly, it will be more willing to grow new tissue, thus helping you get stronger and build more muscles. So how does protein shakes fit into this discussion?

The number one best way to recover properly is to drink post workout whey protein shakes 15-20 minutes after a workout.  Whey protein are complete porteins that are fast digesting and rapidly absorbed in your intestines for use in muscle tissue recovery.  It combats cortisol peaks and reduces harmful antibodies as a result of a tough strength training and weightlifting workout.  Any form of exercise, both endurance and interval work, increases protein needs demanded by the body.  Higher intake of protein and amino acids also has beneficial effects on the anabolic hormones, IGF-1.

The body is immediately receptive to fast digesting protein and carbohydrates nutrients after a workout.  And if you’re looking to gain the most muscle mass as possible in the shortest amount of time, you’ll have to take in at least 1 gram of protein per lb of lean body weight.  Whey protein shakes will increase your protein intake to help you build more muscle.  Muscle is made of protein filament fibers so it only makes sense to have a whey protein shake directly after a workout.

And if you’re trying to lose weight or body fat by restricting calories, it is important to keep protein high in your diet.  The body oxidizes more protein on a calorie-deficient diet than a regular normal diet.  This means that metabolism will increase and sustain itself helping you burn more fat.

Whey protein shakes are fast digesting and will get to work immediately to repair your thrashed and worked muscle fibers.  Once the repair finishes, it will start to work to promote a positive energy balance (given you eat a surplus of calories to sustain this energy state) to help you gain muscle mass.

A typical whey protein shake contains about 2 servings of whey protein, about 35-50 grams depending on the brand of protein your purchase, along with 20-30 grams of fast digesting simple carbs, usually dextrose or maltodextrose.  Mix and throw in a serving or two of yogurt, milk, or blended fruits of all types and you’ll got yourself apowerful muscle building shake for maximum muscle growth.

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