Mix up a post workout protein shake with about 30 grams whey protein powder, glutamine, and dynamic greens for an easy, transportable and delicious way to boost protein synthesis after strenuous activity! Have the powder in a shaker bottle ready to mix with water to be consumed within 45minutes of your workout.
Protein Shake Timing
Having a protein shake post workout is an effective way to get the needed protein in your system fast. After a strenuous workout your body is craving protein nutrients to rebuild the broken down muscle. So, consuming a protein shake within 45 minutes of your workout will maximize protein synthesis. This will lead to a faster recovery and allow for greater fitness gains.
Having a protein shake is important because it is a fast, easy, and simple way to make sure you are getting adequate amounts of protein in your diet. Athletes need to consume at least 1g/pound of bodyweight. For most of us, this is hard because its time consuming to prepare that much food. By having a protein shake daily, you get the added ~30-40g of protein in your diet that you don’t have to worry about chowing down on. After all, the most important foundation of building muscle is continually having the protein needed in your system to rebuild what you’ve broken down.
Morning Protein Smoothie
A morning protein smoothie blended with fruit is another great way to ensure you are getting adequate amounts of protein in your daily diet. Blend a protein shake in the morning with vanilla protein, frozen fruit, and chia for a great tasting breakfast smoothie (check protein smoothie posts for recipe ideas).
Include Branch Chain Amino Acids
BCAA’s (Branched Chain Amino Acids) will help fuel your muscles during training. They are the essential amino acids (Leucine, Isoleucine & Valine) that you must digest to help rebuild and repair damaged muscle. BCAA’s are highly recommended to supplement before, during, and after workouts.
BCAA’s promote protein synthesis and protect muscle breakdown. So taking them before and during workouts will give your muscles the ability to perform their best without catabolism (breakdown).
BCAA’s are found in whey protein to aid protein synthesis. They can also be supplemented on their own so you can take them before and during workouts in addition to after your workout with the protein shake. Check here for more info and to purchase