It’s not a good idea to drink a protein shake before a workout, since it can cause you to gain extra fat, not muscle. But after a workout, taking in protein makes sense. Until recently the research wasn’t clear whether adding protein after a workout increased muscle size by causing water to gather in muscles or by causing them to grow larger. But now, it has been proven: Adding 30 grams or so of protein after a workout (whey shakes, nuts and salmon burgers are good choices) increases muscle size by about 10 percent, and increases muscle strength and power by a whopping 15 to 50 percent, compared to carbohydrate and electrolytes only.
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Michael F. Roizen, MD, is Professor of Internal Medicine and Anesthesiology, Chief Wellness Officer and Chair of the Wellness Institute at the Cleveland Clinic. He has co-founded 12 companies, including the popular websites RealAge.com and YOUBeauty.com.
Mehmet C. Oz, MD, is Vice-Chair and Professor of Surgery at Columbia University and director of the Cardiovascular Institute and Complementary Medicine Program at New York Presbyterian Hospital. His TV show—The Dr. Oz Show— recently won its third Emmy, with Dr. Oz his second as the best daytime talk show host.