If you train at my facility, then you know that every training session ends with a reminder to “eat and get your protein.” And, although protein consumption can come from a variety of sources, protein shakes are a quick, convenient, and portable way to ensure that you’re getting an adequate quantity and quality of post-workout protein.
Drink a protein shake right after your workout to aid and facilitate muscle recovery. Consuming protein, following your workout, “can increase muscle protein synthesis by 100% for up to 24 hours,” says Michael Roussell, PhD and nutritionist.
Additionally, keep in mind that protein consumption should not be limited to post-workout. To maximize muscle protein synthesis throughout the day, aim to get some protein every three to four hours, including lean protein at every meal or snack. Research shows that active individuals should get about 0.6-0.8 grams of protein, per pound of body weight, per day. Competitive athletes may need as much as 1 gram of protein per pound of body weight, daily.
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