Why Protein is Essential for Athletes Post WorkoutProtein is the only nutrient that builds muscle directly. While it is important to spread out protein intake throughout the day, it is essential for athletes to get enough protein immediately after a game, training session or event. After working out, muscles need high quality protein in adequate amounts to rebuild broken down muscle cells. This rebuilding is the basis of muscle growth. Minimal or no protein intake for several hours after intense athletic activity can cause muscles to shrink and significantly reduce recovery time. Protein intake is not just vital for muscle growth and increasing strength, but also to ensure that you are fully recovered for more athletic activity the next day.
In addition to protein, serious carbohydrate intake during post workout is equally as important. The amount of carbohydrates needed by athletes is much greater than that of body builders; that is the fundamental difference in post workout nutrition between body building and other athletic sports. Carbohydrate intake increases insulin production; insulin accelerates the rate at which both amino acids and glucose are assimilated into muscle cells. Amino acids are the building blocks of protein (muscle in this case) and glucose gets converted into glycogen. Glycogen is the main fuel source for muscles and is what speeds up muscle recovery as well as dictating how much work muscles can endure before fatiguing. Post workout is the one time that we can benefit from using simple carbohydrates (sugar) rather than complex carbohydrates. Simple carbohydrates bring about a faster insulin response.
In light of this information here are some of the best protein powders for athletes. Each product delivers at least 20 grams of protein per serving (20 – 22 grams of protein is the most we can digest in one sitting) and at least 20 grams of carbohydrates, including simple carbohydrates.
Best Post Workout Powders:
Optimum Nutrition – After Max
After Max ® employs a 1:1 ratio of proteins to carbs along with creatine monohydrate, glutamine peptides, and digestive enzymes to create a comprehensive post-workout recovery formula.* No more “guestimating” on whether you’re getting the nutrients your body needs, just by mixing up a serving of After Max ® and you can rest assured that your post-workout needs are satisfied.
Customer reviews 9.5 out of 10
Recover™ Post Workout is designed to repair and rebuild muscles, supplying them with the nutrients they need immediately after training. Loaded with easily absorbed-high quality protein and carbohydrates it helps you recover the strength lost during strenuous exercise. Consuming Recover™Post Workout replenishes and maximizes storage of precious muscle glycogen.
Customer reviews 8.9 out of 10
Muscle Pharm – Recon
RECON® is a unique, high-performance POST-WORKOUT REFUEL, REPLENISH, REBUILD formula. RECON® is designed to maximize the most important phase of the athlete’s total training program the post-workout phase. That’s what those in our game call the “anabolic window”. RECON provides athletes with everything to nourish recovery/growth from all angles. Every facet of reconstruction nutrition is accounted for in our most comprehensive recovery formulation on the market.
After Shock Post Workout Recovery
After intensive research and field testing, Myogenix has introduced the most advanced strength and recovery formula ever developed. Designed to target every aspect of muscle growth, strength, speed, recovery, and over-all enhanced performance, AfterShock keeps the needs of athletes in mind, who demand an intense nutritional profile. Enhance athletic performance, see immediate results!
Customer reviews 8.8 out of 10
Ergogenix – After-Math
Aftermath is your ultimate post-workout replenishment complex and is designed to be taken immediately after your workout, before you consume any other shake or meal.* Each serving in ErgoGenix Aftermath contains 23g protein, and 13g high-glycemic carbohydrates.AfterMath is a combination of three proprietary blends, each one designed to provide specific benefits.
Customer reviews 9.1 out of 10