It has long been a recommendation of Synergy Strength to use a high quality protein supplement after training. We recommend all of our athletes utilize this cheap and highly effective recovery aid as it has the potential to illicit a much faster recover rate from exercise as well as deliver greater strength and performance gains due to the increased recovery status. Researchers at McGill university looked at recovery status of individuals who consumed one large dose of high quality protein post workout or frequent smaller doses of protein post workout and found that those who consumed the larger dose immediately after exercise had a much higher muscle protein synthesis rate.
What this research concludes is that increasing muscle protein metabolism after exercise is in fact influenced by dietary means. What this research also tells us is that ingesting protein immediately post workout is the best method of beginning recovery. Waiting until you get home to eat or mix your shake is less effective than ingesting it post workout.
Many times people tell me that they go home post workout to have a meal that is high protein, but research will show that this is too long post workout to be effective – timing is crucial. Immediately post exercise is best, if you have stopped sweating or feel that you are beginning to cool down the “window of opportunity” (typically thought of as 10-25min post workout) is lost. Protein metabolism and muscle nitrogen balance are offset if protein is not ingested quickly after exercise.
Synergy Recommendation – Ingest high quality protein post workout as soon as possible or at least before you stop sweating (metabolism slows down). The best product to use is a quick acting and easily digestible whey protein isolate. Whey protein isolate will be your easiest and most effective protein supplement where as any blend (isolate and concentrate) will be slower in response. The highest quality product we carry is XPN Iso-Extreme, this product gives 27 grams of protein isolate/serving and is made with fewer then 5 ingredients, which I think is important. The less fillers and substitutes your protein supplement has the better.
Serving size;
For women and men we recommend .25g/pound of lean body mass. For an average 150 pound lady this might be a serving size of 30 grames (+/- 5 grams) and for a 180 pound male this will be a serving size of 40 grams (+/- 10 grams).
Each container of Iso-Extreme contains 75 – 27 gramservings. This means that Iso-Extrem is the cheapest form of protein available to you. Compare this to chicken, beef or any other source of real protein, it is a bargain. Also remember that post workout a whey protein supplement is much faster acting and easier to digest than real food (do you feel like downing 40 grams of chicken breast post workout…. thought so). For those who are lactose intolerant, there is little to worry about as Iso-Extreme is lactose free.
For those who do not feel the need for the highest quality protein supplement we also offer a cheaper product called Whey-X and soon we will be carrying another product called Crazy Whey which both are blend fo isolate and concentrate protein. A much less potent punch of protein, but easily enough for the recreational crossfitter. The only down side is that due tot he processing method it will contain a small level of lactose, which may cause many people problems. If lactose is an issue the Iso-Extreme is your best choice.
