Let's look at protein shakes to be used only if you are training intensely.
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:
Weight Loss Shakes.
In addition to relying on our own experience, we have also relied heavily here 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:
Organic Vitamins.
Use the best protein shake possible both during and after training hard. These are for use with respect to either after an intense cardio session (such as GXP or HIIT) or before and after strength training.
Best Protein Shake During Strength 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 or egg protein, 1 gram of leucine, and small amounts of sodium, potassium, and magnesium.
There's at least one 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 (Dennis) prefer orange]. A scoop mixes with 12 oz. of water to make a wonderful workout drink.
There are other similar products availabe, but I haven't yet used them.
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 (or, presumably, similar products).
If you've never tried it and train hard, why not give it a try?
Best Protein Shake AfterTraining
(1) Strength training and, to a lesser extent, intense cardio open 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 or egg 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.
Other manufacturers offer similar products, but I haven't yet tried them.
This shake or a similar one 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 intense 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 or egg protein powder, use soy or rice protein powder in your protein shakes.
Experiment to find one that works well for you.
(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 or egg 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, an egg protein powder, or a blended protein powder such as MuscleLink's Pro-Fusion.
I often 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 5X or 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.
