After exercise our bodies are depleted of amino acids, glycogen, and certain nutrients which are vital for optimal recovery. This is why having fast digesting nutrients in the form of a shake is ideal post workout.
Benefits of Post-Workout Nutrition
Gains in lean muscle mass
Less muscle soreness
What is Included in a Post-Workout Shake?
Whey Protein – Highest Biological Value of protein, which delivers amino acids to muscles faster then, eating whole food proteins (chicken/eggs/fish). Whey also boosts the immune system and gives energy.
L-Glutamine – The most abundant amino acid found in muscle tissue, glutamine is depleted down during stress (exercise) so supplementing glutamine will increase overall recovery.
L-Taurine – Known as an insulin mimicker, helps shuttle nutrients into muscle cells.
Creatine Monohydrate – Since creatine is used for “short burst” activity we want to re-load the muscle with usable creatine for the next workout.
Fast Digesting Carbohydrates – In the form of dextrose, maltodextrin or waxy maize, these carbs help replenish glycogen after exercise and are important factor after exercise.
When Should I Drink a Post Workout Shake & what are the Measurements?
The post workout shake should be consumed either immediately after exercise or within an hour of training.
Water: 10-15 Ounces
Whey Protein: 25-50g (depending on body size)
Carbohydrates: 50-100g (basically a 2:1 ratio with protein)