Protein is good.

You’ve probably all seen them.  You may have even commented on them.  Perhaps you even are one:   The Shaker Bottle Guy.

You know, that guy who finishes his exhausting workout of curls and close-grip-pinkies-out-Czechoslovakian-decline-press, and immediately starts downing a protein shake.  I mean, he’s basically Cartman, right?

Well, not so fast.  Shaker Guy might be on to something.  I came across this study recently, and what with our new Strength cycle,  it seemed to be an appropriate time to post.

"Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism"

Basically, here are some tips to maximize muscle recovery rates following resistance exercise.  You’re welcome to read it in depth, but here are the salient points:

-Skeletal muscle protein synthesis increases after exercise (up to approximately 24-48 hours)

-Protein synthesis also improves with ingestion of protein  immediately post workout (about 20g is optimal)

-Whey protein and milk produced greater rates of protein synthesis than soy

-Whole milk is better than skim

-Ingestion of Omega 3 fatty acids (fish oil) also significantly increased protein synthesis.  So take your fish oil!

Now, taking into account whatever nutritional doctrine you subscribe to, this is some interesting stuff.  Maybe it will change your outlook on Shaker Bottle guy.

Just sayin’.

2011-08-23 11.36.15