Protein Shake After Ab
know that you should drink protein shakes right after a weight lifting
workout but does drinking a protein shake after an abdominal workout
make sense and do you recommended this?
you need to consume protein even after an abdominal workout because
abs are muscles too and you need to supply them with the correct
nutrients so they can recover properly. Protein intake is a vital
part of any diet, but when working out its importance increases.
It has many roles in the body to assist with physical well being
such as transporting nutrients in the bloodstream, maintaining electrolyte
balance, and heart health. Protein is made up of nine essential
amino acids that are considered the building blocks of the body.
One of the most important things protein does is to provide muscle
recovery and repair after workouts.
With any kind of physical exertion muscles are strained causing
a breakdown of tiny little muscle fibers. Protein helps to rebuild
these tiny micro tears which helps the muscle to recover so it can
grow bigger and stronger. Protein also helps transport other vital
nutrients directly to your muscles via the bloodstream. Taking protein
both before and immediately following your workout will be beneficial
in helping you reach your fitness goals. Through hard physical work
with effective abdominal exercises, and by following a clean diet
with adequate protein intake, those six pack abs will be sharp and
You should try to get approximately 30% of your daily caloric intake
from protein. There are 4 calories per gram of protein, so if you
are currently on a 2,500 calorie per day diet then you would want
to eat about 187 grams of protein daily, providing 750 of those
2,500 calories you are taking in. An easier way to calculate your
protein requirement is to focus on eating at least 1 gram of protein
per pound of body weight. So, if you weigh 185 pounds then your
goal would be to eat 185 grams of protein per day. Divide this total
up into 5-6 meals per day and you will come out with around 30-37
grams of protein per meal. Your goal should be to always include
a lean protein source with each and every meal you eat throughout
On the days you workout, aim for an intake of around 20 grams of
protein before your workout, perhaps in the form of a bar or shake.
Whey protein powder is great since its fast acting and you can mix
it up easily with milk or water. You want to make sure you also
eat some clean and slow releasing carbs to sustain your energy levels
throughout your workout. While exercising, be sure to stay well
hydrated by drinking water and then follow up your weight training
workout with another whey protein shake and some additional carbs
(quick acting sources like dextrose or waxy maize starch are great)
to flood your body with muscle building nutrients to help you recover.
The reason a whey protein shake is advised after a workout is so
your body doesn't have to worry about taking additional time working
to digest an actual food source and can focus solely on quick muscle
recovery. Around 2 hours after drinking your post-workout whey protein
shake, it's always good to eat a whole food meal that contains some
more quality protein and carbs (chicken breast, brown rice, and
broccoli). Spread out the remainder of your protein intake over
the rest of the day in order to maintain a positive nitrogen balance.
Good complete protein sources include fish, chicken, turkey, pork,
lean cuts of beef, eggs, and low fat cottage cheese. You can also
get protein from vegetables, nuts, and grains but they are incomplete
proteins, meaning they lack some of the essential amino acids. To
get all of the essential amino acids your body requires from one
source, you must choose protein derived from animals. Vegetarians
need to be sure to combine the right protein sources so their bodies
still receive all of the essential amino acids. Protein shakes are
wonderful when used as a supplement before and immediately following
workouts, but they should not replace actual nutrient dense whole
So yes, drink that protein shake after your abdominal workout to
help build up those abdominal muscles you worked so hard training.
You can achieve the results you are looking for with perseverance,
discipline and hard work!
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