Get the Most Out of Your Post-Workout Protein | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Get the Most Out of Your Post-Workout Protein

November 14, 2012 | Renaldo Wilson

For workout supplements many brands, nutrients and theories have come and gone except for the use of protein. Though common before, during or after a workout, protein consumption post-workout is most popular concept. (See The Value of Protein for Athletes.)

Understanding Protein

Protein can be found in many foods, and plenty of different types of sources can be utilized. In its whole form, protein is a combination of 20 amino acids, the building blocks of protein. Our muscles are made of these amino acids and need replenishment after we break them down during workouts, which is why supplementing with protein post-workout is so important. When we use protein as a post-workout supplement, it's necessary to understand how its varied forms are absorbed in the body.

Important Steps

The first factor to consider with protein supplementation is what food sources work best for your body. Do you crave liquid, a small snack or whole food post-workout? (Protein and Your Diet) Regardless of what works best for you, there are ways to always get the best results with your supplementation.  Because protein absorption rates differ, it's important to note that the quicker you absorb protein post-workout, the better. Generally speaking, liquid absorbs quicker than solid food, with whey protein being the fastest form. Immediate absorption is not necessary, but since our bodies open a window of 30-45 minutes post-workout, it's a good idea to use liquid protein if you waited a long time to ingest protein after your workout.

How Much?

The amount of protein that you take in is important. Taking in too much protein would have adverse effects on you. The  latest research from www.pubmed.gov explains that taking in anything over two grams of protein per kilogram of body weight throughout the day does not benefit us, as previously expected. Instead, using 20-30 grams of protein post-workout and 1.0-1.7 grams per kilogram of body weight throughout the day is a safe bet. (Ask the Experts: How Much Protein Do I Need?)

Vegetarian Protein Suggestions

If you are a vegetarian or vegan and wish to use a non-dairy source of protein, you could either mix grains with rice or corn to accomplish a complete protein, or instead of animal protein use fish, soy, quinoa, amaranth, hemp or spelt. There are many vegetarian protein powders on the market for this reason.

Topics: PROTEIN
Must See
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 3,883,564
Perfect Dwyane Wade's Signature Euro Step
Views: 1,306,845
Colin Kaepernick Explains His Ridiculous Socks
Views: 23,933,534

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,991
Path to the Pros 2015: Devin Smith Views: 29,436
Blake Griffin Interview and Cover Shoot Views: 574,276
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,902,816
Two-Ball Dribbling Drill With John Wall
Views: 3,359,811
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,582
Drew Brees Will Not Be Denied
Views: 7,872,125
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Load More
More Cool Stuff You'll Like

L.A. Galaxy's Safe Supplementation for Soccer Players

What's Missing From the Female Athlete's Diet, Part 2: Iron

The Positive Side Effects of Creatine (Besides Building Muscle)

3 Reasons Why You Should Take a Fish Oil Supplement

3 Tips on Choosing the Best Post-Workout Creatine

The Best Time to Consume Creatine

Iodine: An Overlooked Essential Mineral for Female Athletes

Workout Supplements: Do You Really Need Them?

5 Rules You Must Know Before Taking a Fish Oil Supplement

Why You Can't Ignore Pre- and Post-Workout Nutrition

The One Thing You Need to Do to Build Muscle

The 5 Essential Sports Supplements

Soy vs. Whey Protein

2 Safe Pre-Workout Supplements

The Powerful Health Benefits of Turmeric

7 Fiber Supplements: More Than Just For Weight Loss

4 Creatine Myths Exposed

Should You Be Taking BCAAs?

Demystifying Popular Smoothie Boosters

Powder Hour: Is It Time to Add Protein Powder to Your Diet?

EXOS Launches New Line of Supplements

Ask the Experts: Is Caffeine Safe for Athletes?

7 Rules That Would End PED Use in Baseball Immediately

Why You Need Vitamin D in Your Diet

Use Sodium Bicarbonate to Get More Out of Creatine

Why Creatine Is the Best Sports Supplement

7 Sketchy Marketing Phrases Used By Supplement Companies

This Just In: Boost Your Workout With Peppermint

6 Supplements That Power Quality Workouts

The Truth About Muscle-Enhancing Supplements

Can Baking Soda Improve Your Training Gains?

Do Athletes Need Zinc Supplements?

ZMA: Is This Mysterious Supplement Right for You?

How to Select a Healthy Protein Bar

The Best Post-Workout Supplements and Nutrition

DHEA Supplements: Should You Take Them?

Creatine Supplements: Benefits, Concerns, Types and Dosage

3 Supplements to Boost On-Ice Performance

Should I Take Creatine?

HGH Use Among Teens on the Rise, According to Survey

4 Muscle-Building Supplements That Don't Work

The 6 Most Promising Weight-Loss Supplements

Fuel for Thought: Gels, Bloks and Beans

Make Sure You're Getting Enough Calcium

Blueberry Supplements: Better Than Actual Blueberries?

4 Best Supplements for Football Players