Immediately following a workout, you should be taking in a post-workout protein shake if you are trying to optimize your ability to build muscle.
Without feeding the muscles right after you have worked them, you are essentially depriving them of the nutrients they would normally use to build themselves back up after just being broken down during the workout.
Whey Protein After Workout
If those nutrients are not there, you will not build new muscle tissue nearly as effectively as you could be.
That said, not all post-workout protein shakes are created equally. Here is what yours should have in order to build muscle as quickly as possible.
Isolate Protein Powder
Isolate protein powder is a form that is going to be digested most rapidly in the body and as such, will get into those tissues that need it right now.
Be sure to look for this specific kind when you are purchasing your protein powder, rather than just getting a generic whey.
Aim to take in about 20-30 grams of protein both before and after your workout. About an hour later, you'll want to follow this up with another dose of 20-30 grams of protein in the form of solid food.
Carbohydrates
Next up, you're going to need to supply your body with the energy it needs to repair the muscles and build new muscle tissue. This will come from fast acting carbohydrates.
Ideally you want the carbohydrates in your post-workout shake to increase insulin levels so that they are immediately taken from the blood stream and directed into the muscle cells.
Dextrose is the choice of many here, as this is easily mixed right into the shake. If you'd like another source of carbohydrates, one that's slightly slower acting along with it, I'd suggest also mixing in some raw oats.
The texture may take a little while to get use to but this is a terrific source of energy for your body.
Aim to eat at minimum, 5 grams of carbohydrates for every two sets of lifting you do. Ideally you will want to take in more than this though, as that will be what prompts your muscles to grow.
Glutamine
The final component of your post-workout shake should be glutamine. Glutamine is an essential amino acid that will help the body with the recovery process, hence you won't need to spend as long resting before you can get back into the gym and do another workout session.
While you will be getting some glutamine from the foods you are eating, it is still a good idea to supplement this with between one and five grams of additional glutamine to just be on the safe side and ensure you are fully prepared for recovery.
So, next time you're finishing up a workout, make sure that your post-workout protein shake has all of these components.
Cyber Monday Optimum Nutrition 100% Casein Protein, Chocolate Supreme 4 Pound 2011 Deals
Nov 29, 2011 11:58:08
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Cyber Monday Optimum Nutrition 100% Casein Protein, Chocolate Supreme 4 Pound Feature
- Anti-catabolic or muscle-protecting proteins
- Slow digesting protein that is beneficial throughout the day
- Takes twice as long to be broken-down into their amino acid subcomponents, than whey and other proteins
Cyber Monday Optimum Nutrition 100% Casein Protein, Chocolate Supreme 4 Pound Overview
Dietary supplement. 58 Servings. Naturally and artificial flavored. Contains Aminogen. Provides 23g of protein per serving! Slow digesting, anti-catabolic micellar casein. Over 9 grams of BCAAs, glutamine & glutamine precursors. 4 Grams of carbohydrates. ON 100% Casein Protein. Sometimes slower is better, especially when it comes to the rate of protein digestion. While rapid protein absorption is desirable immediately before or after exercise, delayed release is probably more beneficial throughout the remainder of the day. Casein proteins are pH sensitive and gel in the acidic environment of the stomach. As a result, it can take more than twice as long for caseins to be broken down into their amino acid subcomponents than whey and other proteins. Because of these unique time-released qualities, caseins are aptly described as being anti-catabolic, or muscle-protecting, proteins. These statement have not evaluated by The Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Serving scoop included, but may settle to the bottom during shipping. Carefully manufactured in the USA.Cyber Monday Optimum Nutrition 100% Casein Protein, Chocolate Supreme 4 Pound Specifications
 | GOLD STANDARD 100% CASEIN, Chocolate Supreme |
 Nutrition Information |
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ON is proud that NSF International, The Public Health and Safety Company, has certified the Good Manufacturing Practices (GMP) Registration of its in-house manufacturing operation. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.
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Since 1986, Optimum Nutrition has been supporting the nutrition goals of elite athletes and goal-driven individuals around the world. Building on a foundation of company owned and operated production facilities, unparalleled manufacturing expertise, and uncompromising quality standards, ON continually strives to bring athletes and active individuals sports nutrition solutions designed to make a real difference in performance. Whether your goals involve strength, speed, power, endurance - or any combination - ON supplements work as hard as you do. Realize your True Strength with the quality and innovation leader.
What's in the Box
Optimum Nutrition Gold Standard 100% Casein, Chocolate Supreme, 4 pounds.
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