Best Protein Shake Benefits of Whey Protein Shakes
Let's look at protein shakes. The best protein shake includes whey to maximize the benefits of training during and after workouts.
These shakes are to be used only if you are training seriously. If you drink them without working out, you will just get fatter. There are, however, free recipes for weight loss shakes on one of our other web pages:
In addition to relying on our own experience, we have also relied on NUTRIENT TIMING, which is a very useful book by John Ivy, Ph.D., and Robert Portman, Ph.D.
We have, however, ignored their recommendations for antioxidant vitamins for the reasons that we state on this page of our website:
We use the best protein shake possible and that is the example we give here.
Best Protein Shake for Training
There are basically three choices with respect to workout shakes: (1) water, (2) water and carbs, or (3) water, carbs, and protein. The third choice, the protein shake, is the best one.
Ideally, the best shake should have 20-26 grams of high-glycemic carbs (such as glucose, sucrose, or maltodextrin), 5 or 6 grams of whey protein, 1 gram of leucine, and small amounts of sodium, potassium, and magnesium.
I'm pleased to report that there's an inexpensive, excellent commercial product available that fits this description, namely, "Accelerade."
It's available on-line for under $15 plus shipping. The plastic can yields 28 servings. It's available in more than one flavor [I prefer orange]. A scoop mixes with 12 oz. of water to make a wonderful workout drink.
If you train intensely and if you've only ever used water or a water/carb drink, you'll be able to feel the difference by the end of your first workout using Accelerade.
If you've never tried it, we encourage you to do so. We predict you'll be very glad that you did.
Best Protein Shake Post-Training
(1) Strength training opens an anabolic opportunity that it's foolish not to maximize.
The way to begin to maximize it is to have a well-designed shake within 30 minutes of the end of a workout. I have my protein drink within 10 minutes of finishing.
Ideally, the first post-strength-training shake should have 40- 50 grams of high-glycemic carbs, about 15 grams of whey protein, 1-2 grams of leucine, and 1-2 grams of L-glutamine.
I'm not aware of any commercial product that exactly fits this description. However, Musclelink's RecoverX comes close. It's what I use for my shakes.
If you want to try it, blend two heaping scoops of RecoverX in 8 oz. of pure, cold water. That yields: 295 calories / 40 grams of carbs / 27 grams of proteins / 3 grams fats (.5 grams saturated fat).
It also provides 7 grams of glutamine peptide. With respect to protein, it's made with whey protein concentrate and hydrolyzed whey protein; with respect to carbs, it's made with glucose and maltodextrin. It tastes delicious.
This shake (or something equivalent) will help to shift your body from a catabolic to an anabolic state. It will speed the elimination of metabolic wastes and replenish muscle glycogen stores.
It will help initiate tissue repair and bolster the immune system. Faithfully using this protein shake after each strength workout will make a significant difference over time.
The best protein shake includes whey to maximize the benefits of training during and after workouts. If you do not tolerate whey protein powder, use soy or rice protein powder in your protein shakes. If possible, though, use whey.
(2) It's possible to maintain increased insulin sensitivity and the anabolic state if, two or three hours after your first post-strength-training shake, you have a second well-designed shake.
This shake will have a much lower carb-to-protein ratio than the first shake.
Ideally, the second post-strength-training shake should have about 15 grams of whey protein, 2-4 grams of high-glycemic carbs, 3 grams of leucine, 2 grams of casein, and 1 gram of l-glutamine.
Again, I am not aware of any commercial product that exactly fits this description. You may use a whey protein powder or a blended protein powder such as MuscleLink's Pro-Fusion.
Although other brands of whey protein powder have similar nutritional profiles, I use two level scoops of XS Whey Protein Powder blended in 8 oz. of pure, cold water.
It also provides 750 mg. of l-glutamine, 1000 mg. of glutamine peptide, and 2810 mg of lecine.
Except for the two post-strength-training shakes, water, and, possibly, PS (phosphatidylserine) to help improve lean muscle mass
(see the Hormones page),
please don't consume anything else, especially fats, during the four hours immediately after your workout.
By four hours after your workout, the anabolic window will have closed. Resume your normal 6X nutritional program until your next workout.
Additionally, be sure that you are using the very best foods and nutrition to sustain strength and weight training. See the following pages on our website:
This completes this page. If you haven't read it yet, click on the first link, listed below, to go on to the section on Weightlifting Exercises, which are also known as strength or resistance training exercises.
