Why You Need Post-Workout Protein to Support Muscle Mass
Friday, July 07, 2017
By now you’ve probably heard the facts: if you want to burn fat, build lean muscle, and boost your performance levels across the board, you need to eat protein. But did you know that protein is a particularly important piece of the post-workout nutrition equation? When you work out, you create microscopic tears in your muscles, and this micro-trauma not only requires rest, but also the right nutrition, to heal.[i] After a workout, your muscles are practically starving for nutrients, and a fast-digesting high protein / high simple carb meal is key.
Post-workout, protein helps to:
So what kind of protein should you eat? Well, the goal is to consume protein that’s fast-digesting so that it can quickly shuttle into your muscle cells. My favourite whole food meal is an egg white omelette with some sliced fruit and a slice of toast.
Since a whole food meal typically takes more time to prepare and digest, I often recommend using a protein supplement to expedite the recovery process. Whey protein is my go-to because it’s rich in BCAAs (branched-chain amino acids), digests quickly, and is highly bioavailable. Consuming about 20-30 grams of fast-digesting protein after a workout will prevent your body from using its own muscle tissue for energy and will help encourage muscle synthesis. What does this mean? Better results and faster recovery for your next workout session. Alternatively, you can make a smoothie using a store-bought nutrition supplement, such as BOOST® High Protein™, to help recharge.
This article has been sponsored by BOOST®, but all comments and opinions are my own.
[i] Dietitians of Canada. “Sports Supplements – Get the Facts.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Sports-Nutrition-(Adult)/Sports-Supplements.aspx (Accessed June 2, 2017)
[ii] Dietitians of Canada. “Refuelling to recover after exercise.” Retrieved from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Sports-Nutrition-(Adult)/Refuelling-to-recover-after-exercise.aspx (Accessed June 2, 2017)
[iv] Eat Right. Academy of Nutrition and Dietetics. “Protect Your Health with Immune Boosting Nutrition.” Retrieved from: http://www.eatright.org/resource/health/wellness/preventing-illness/protect-your-health-with-immune-boosting-nutrition (Accessed June 2, 2017)