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You’ve just finished a workout. Forty-fives of a moderately intense session in the gym. Weight training, cardio, cross fit, jogging, rowing, spinning, yoga – any workout. It’s your workout to help you achieve your goals, whether that’s building muscle, increasing strength, improving fitness or losing weight. You’re pleased, you give yourself a pat on the back as you walk out the gym, and you tell yourself, “job done”. Right? Wrong. What you do in the gym is half the battle; how you refuel and recover is the other. Fortunately, after a 45-minute workout, your post-workout job is the easy part. But why is this part so important? Let’s explain.
When we put our body through a workout, our muscles are stressed and our muscle fibres become damaged with micro-tears – this is a perfectly normal process known as ‘muscle breakdown’. After a workout, damaged muscle tissues are repaired and rebuilt. This second process, known as ‘muscle protein synthesis’, requires sufficient protein in our diet as proteins are the basic building blocks of all body tissue, particularly muscle tissue (protein is the second most abundant compound in our body after water).
Repeatedly going through this two-step process of muscle breakdown and muscle protein synthesis is what makes us fitter, leaner and stronger over time. Neglect the all-important second step and all the hard work in the gym may be wasted.
Regardless of your workout goals, the type of activity, your age or your gender, any moderate form of resistance training will break down muscle. And when you break down muscle, your body needs protein for the repair-and-rebuild process. One of the best times to consume protein is after a workout as your body starts the healing process. There are many benefits to good post-workout nutrition, including improved recovery, reduced muscle soreness and a stronger immune response.
How soon after a workout do you need protein? This is a hotly debated subject that has seen a lot of research over the years. For a long time, sports nutritionists talked about an ‘anabolic window’ – a magical 30-minute ‘window of opportunity’ when the rate of muscle protein synthesis is at a maximum, after which all workout gains are lost. Fortunately, this concept has mostly been disproved – your body has a much longer period to repair and rebuild tissue after a workout. There’s nothing wrong with having protein immediately after a workout, it’s just not critical.
Rather than focus on how quickly you can consume protein after a workout, it is more important to ensure you get the right quantity (around 20-30 grams) of high quality proteins. Good sources include meat, poultry, fish, milk, egg and soy – these include all the essential amino acids (the building blocks of protein) which we can only get through our diet. However, eating a meal after a workout isn’t always practical, comfortable or the best option. A far more convenient solution is whey protein.
Whey protein, which is derived from cow’s milk, is the best protein source available. It contains all the essential amino acids (making it a ‘complete protein’) and it is rapidly digested and absorbed by our body. As a powder supplement prepared as a liquid protein shake, it is also a great way to quench your thirst after a workout.
We are a dedicated online store selling premium quality supplements and sports nutrition at affordable prices. We offer a free same-day delivery service in Nairobi, 7 days a week so you never have to wait for results!
Our whey protein is a premium quality, UK-manufactured protein powder sourced exclusively from the world-renowned Müller dairy in Germany: the world’s leading producer of whey protein. All milk used in the production of our whey protein products are sourced from free-range, grass-fed cows and is GM-free and hormone-free. Each 25g serving provides 20g of 100% whey protein, including 4.4g of branched-chain amino acids (BCAAs) and 3.3g of glutamine. All our whey protein products use 100% natural flavouring and are suitable for vegetarian, halal and kosher diets.