If you've ever read a single fitness magazine article about nutrition, you've no doubt read countless times about making sure you consume protein after cessation of your workout. It's hammered home everywhere by anybody with a clue about post workout nutrition. And they are absolutely right.
The Muscle Couple practices this habit religiously. I could literally write volumes about the subject and its importance in improving your appearance. Just realize there is nothing you can do to improve your physique more than consistently consuming a high quality protein source (preferably mixed with some fast digesting carb) within an hour after your training. The sooner the better.
Not getting protein after training will derail your efforts fast!
In the last 19 years of consistent weight training, I haven't missed this "Magic Hour" to replenish my body's glycogen and amino acid stores from a hard training session. Our bodies are continually "re-made" as our cells are regenerated over and over.
It's during this short time interval after your training where your body is most receptive to assimilating the amino acids and glucose to maintain, and perhaps rebuild the tissue broken down from your exercise. Giving your body this consistent and rapid replenishment will ensure you continue to build and hone a high quality physique for the remainder of your life.
The easiest way to ensure you meet this objective is through protein shakes. Most good gyms around the world have "juice bars" where you can buy a Pre-Made or RTD (Ready to Drink)shake and consume it within minutes after your workout. Sometimes you can even have one whipped up for you in a blender while you wait. You can of course eat very lean solid protein sources too. Chicken-turkey-tuna-salmon-egg whites etc. It's just much more convenient to get a liquid and easily digestable protein source. Plus you can throw one in your gym bag or backpack as they are easily portable.
If there were "10 Commandments of Physique Improvement”, (hint-hint at a future article) A Post Workout Fast Digesting Protein Mixture within one hour after your training would be #1. It's really that important.
There is no hard and fast rule at the amount of protein/carbs required.
The Muscle Couple usually consumes between 30 and 60gms of Protein and an equal or lesser amount of carbs depending on if we're building, maintaining or leaning out.
As always, please feel free to leave questions below if you have any.
Jay Campbell - Read my other articles
Featured author for gymtechnik.com
Co-owner of TheMuscleCouple.com