Protein Shakes after Workouts

Kevin O’Donnell asked: After workout meals. I read on line, that it is good to drink a Whey protein / Dextrose shake right after working out. I’d like to know your thoughts. And could you recommend what kind and how much to take.

Kim Garrity’s Response:

There is definitely a need for a protein source following a workout – especially if it is a weight training session. Weight training requires protein to rebuild and strengthen the muscle fibers…. Whey protein in the form of both powders or a pre-mixed shake severs as a quickly absorbable source.

Dextrose is another name for glucose. This is a major form of energy used by the body (stored as glycogen.) After a workout your energy stores also need to be replenished. Thus the recommendation for a whey protein/dextrose shake is accurate.

The factors that need to be considered when choosing a shake would be total protein/carbohydrate/fat content, overall calories and added nutrients/ingredients. Total grams of protein required are actually based on your body weight. Recommendations for overall protein for the day range between 1.5g per/kg body weight to up to 2.0 for male athletes. Make sure your shake has a combination of protein and carbohydrates to help replenish both nutrients following a workout. Many shakes are primarily protein based. In addition, watch the artificial ingredients and sources of sweeteners on the ingredient label.

We do carry two reputable brands in the gym – Designer Whey (protein) and Isagenix (both protein and meal replacement.) Both of these are solid products with no artificial ingredients and natural forms of sweeteners.

Let me know if you need anything else and I would more than happy to sit down and calculate out the exact numbers for you based on your current weight, training program and goals.

Kim Garrity

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