To eliminate post-workout aches, you can use ice to massage inflamed muscles or you can just toss a few cubes into a blender with a couple of scoops of whey protein and water or milk. Considered the highest quality natural protein, whey is derived from cow's milk and contains all nine essential amino acids. Research suggests that, compared to other proteins, whey is most effective for repairing exercise-induced muscle damage. Bonus: your body rapidly absorbs it, making it an excellent source post workout. Repair muscle breakdown with this breakdown of top whey protein powders.
GNC Pro Amp Whey Protein [gnc.com]
Flavor: Chocolate // $50 // 3-lb tub
Calories: 260 Carbs: 16g Protein: 40g Fat: 3.5g
The breakdown: Premium whey formula includes a unique digestive enzyme for greaterprotein absorption; blend claims absorption of 107 percent more amino acids within one hour of ingestion compared to a regular whey formula.
AMP Whey Chocolate PB & Banana Shake
1C skim milk
2 scoops chocolate AMP Whey
½ frozen banana
2 tbsp peanut butter
6 to 8 small ice cubes
Directions: Combine all ingredients in a blender; mix until you get desired thickness
Nutrient totals: Calories: 586 Protein: 57g Carbs: 48g Fat: 20g
EAS Whey Protein [eas.com]
Flavor: Vanilla // $20 // 30 servings
Calories: 240 Carbs: 4g Protein: 46g Fat: 4g
The breakdown: Nearly 50 grams of protein per two scoops; offers 20 percent DV of calcium, a mineral needed for healthy bones and muscle contraction.
Muscle Milk Naturals [cytosport.com]
Flavor: Chocolate // $48.50 // 2.47-lb tub
Calories: 350 Carbs: 12g Protein: 32g Fat: 18g
The breakdown: Doesn't skimp on protein (32 grams) and is free of artificial sweeteners; ingredient list touts Lo Han fruit extract, a unique sugar substitute that does not cause extreme highs and lows in blood sugar.
Body Fortress Advanced Whey Protein [bodyfortress.com]
Flavor: Cookies N Cream // $15 // 2-lb container
Calories: 270 Carbs: 7g Protein: 52g Fat: 4g
The breakdown: Two scoops provide approximately seven grams of the branched chain amino acids Isoleucine, Leucine and Valine.
Inner Armour Nitro-Peak [innerarmour.com]
Flavor: Chocolate // $33 // 4.4-lb container
Calories: 134 Carbs: 5g Protein: 24g Fat: 2g
The breakdown: Used by the 2009 NFL Combine class at Parisi Speed School; free of Parisi-banned substances. Two scoops provide 8.2 grams of the amino acid glutamine, which the body needs more of when it's under physical stress.
Designer Whey [designerwhey.com]
Flavor: Orange Mango
Calories: 50 Carbs: 2g Protein: 10g Fat: 0.5g
The breakdown: A solid option for those with lower protein needs, and perfect on the go since each portable packet contains 10 grams of protein and 60 mg of the recommended DV of vitamin C [males between the ages of 14 and 18 need 75 mg; females need 65 mg]; this key antioxidant boosts iron absorption and supports immune function.
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