Protein Supplements for Workouts

 Protein is a necessary organic compound present in all of the body's cells. It is necessary for cell repair and promotes muscle growth and development, especially when combined with routine exercise. Most adults require at least two to three servings of protein rich foods each day.
Effects
Protein is responsible for building and repairing muscle tissue. It is also crucial for muscle recovery, helping to replenish energy stores and promoting adaptation in muscle fibers. People 18 years of age and older should have 0.8 g of protein per kilogram of body weight each day, and more for those who engage in rigorous exercise on a regular basis.
Timing
Protein consumption following rigorous physical activity can refuel muscles by reducing cortisol levels. Cortisol is a hormone responsible for breaking down muscle tissue. It is advisable to eat within 30 minutes of completing a workout to promote greater use of food-derived protein for muscle development. Eating 10 minutes after working out is twice as effective for achieving recovery.
Protein Before Working Out
Health professionals recommend that individuals consume a small pre-workout meal, consisting of carbs with a low glycemic index and lean protein. Meals like a half cup of rolled oats, or protein shakes can provide you with the sustained level of energy necessary to perform rigorous physical activity.
Sources of Protein
Foods which are high in protein include skinless chicken, lean beef, pork and low-fat dairy products such as yogurt, milk and egg whites. Soybeans and soy products are the only plant proteins that are considered a complete protein. Combined complete proteins include rice and beans, wheat cereal, and corn and beans. Convenient sources of protein include whey protein and soy protein powders which can be combined with milk for a light post workout meal.
Considerations
The kind of protein you consume is as important as the timing and amount of protein in your diet. A diet high in meat protein can contribute to high cholesterol levels and may also put a strain on the kidneys. Healthy individuals who adhere to a well balanced diet rarely require supplemental protein.