Immediately following a high intensity workout, your body is like a sponge where it soaks up nutrients to facilitate cell repair. Therefore, it is imperative to supplement effectively and immediately following your workout. This is particularly important when seeking to build muscle, but also just in recovering from a high intensity workout.
The first vital aspect to your post-workout supplementation is to consume your protein shake immediately after the conclusion of your workout. This means as soon as you pack away your equipment and go back into the change rooms. Every minute counts – so do not wait 15 minutes to consume a protein shake when you get home. That’s 15 minutes of nutrient uptake that you are missing out on!
Within your protein shake, there should be two key fundamental ingredients:
- A high quality, fast absorbing protein powder
- A high GI carbohydrate
The high quality, fast absorbing protein would ideally be whey protein isolate. Whey protein isolate, or WPI, is a whole protein derived from milk and has an extremely high biological value. This means that your body is able to utilise the amino acid constituents of this protein source very effectively. Whey protein isolate is also absorbed very quickly, generally within 30-90 minutes (individual absorption times will vary), meaning that the nutrients contained within can facilitate cell repair as quickly as possible.
Meanwhile, a high glycemic index carbohydrate is imperative to assist in the uptake of amino acids (which are primarily sourced from the breakdown of the proteins contained within the protein powder). This is because a high GI carbohydrate secretes insulin, which facilitates amino acid uptake within the muscle cells. Glucose, dextrose and/or maltodextrin are highly cost effective options that has an extremely high GI, suitable for post-workout supplementation.
In addition to these two key ingredients, there are other important ingredients for post-workout supplementation that will enhance your results, especially when seeking to recover and synthesise muscle tissue:
- Leucine - A very important amino acid in protein synthesis
- Glutamine – The most abundant amino acid in muscle tissue and which has a profound benefit for boosting your immune system
- Vitamin C / E - Both powerful antioxidant vitamins to again boost your immune system
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