By Jenessa Connor
You know it's best to follow a workout with a healthy dose of protein, but how appealing is a T-bone steak when you're still sweating from 20 minutes of HIIT? A post-workout protein shake — specifically with LADDER Whey Protein or Plant Protein — is the far more appetizing (and efficient) post-workout protein fix your body needs to help recover and rebuild.*
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Abbie E. Smith-Ryan, Ph.D., director of the Applied Physiology Laboratory and co-director of the Human Performance Center at the University of North Carolina Chapel Hill, says that protein needs vary based on individual factors, including:
But “the general rule of thumb is that you should have about 20 to 30 grams of protein within a few hours after exercise." If your workout is particularly long or grueling, you'll need to add some carbohydrates and wait no more than two hours post-workout to refuel.
Considering the relatively small window of time for effective protein consumption, a LADDER post-workout protein shake may be a better option than whole-food sources of protein. “A benefit of a liquid supplement, versus whole foods, is based on faster absorption and quicker recovery," Smith-Ryan says.
That said, you don't need to reserve LADDER post-workout protein shakes for gym days. “LADDER protein can and should be used throughout the day," Smith-Ryan says. “You need protein whether you have exercised or not. If you can't get a full meal with high-quality protein, the LADDER protein is a great option to serve as a supplement to the other whole foods during the day."
The protein found in a LADDER post-workout protein shake contains the amino acids your body needs to help repair and rebuild muscle tissue damaged during a workout. But sipping on a LADDER post-workout protein shake offers an even wider range of health and performance-related benefits.*
According to Smith-Ryan, consumption of protein post-exercise has been shown to maximize muscle protein synthesis.
“The muscle is like a sponge," Smith-Ryan adds. "During exercise, you ring it out; post-workout, it is primed and ready to soak up what you feed it."
First, the quality of the ingredients in a LADDER post-workout protein shake differentiates it from other protein supplements. “The ingredients sourced for LADDER products are of the highest quality," Smith-Ryan says. "Importantly, there are few additional ingredients. You can read the label and see the ingredients and understand them. They all have a purpose."
Compared to other protein supplements, LADDER's formula is deliberate and precise. “You may notice ingredients that you have seen before, but LADDER includes them at the beneficial amounts," Smith-Ryan says.
Mixed with just water, LADDER protein powder is pretty delicious. (“The taste and transparency are second to none," Smith-Ryan says.) But if you're looking to whip up a more substantial snack, try one of these LADDER post-workout protein shake recipes:
Instructions: Place almond milk, ice, LADDER Whey Protein, banana, mint, cacao powder, chia seeds, and salt in a blender; cover. Blend until smooth. Enjoy!
Instructions: Place almond milk, ice, LADDER Whey Protein, LADDER Superfood Greens Blend, spinach, avocado, yogurt, and cardamom in blender; cover. Blend until smooth. Enjoy!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.