Gone are the days of only the bodybuilder taking a post workout shake. A protein shake post workout is a sure way to improve muscle growth/fat burning, speed up recovery and boost energy levels. If you’re not taking a post workout shake then you are missing out on a great deal. To get the best out of your workouts then you should look to consume a post training shake, this will ensure that you are feeding the cells with the correct nutrients that are broken down from a tough training session. Post workout nutrition is just as important as pre-workout so take apply these principles moving forward.
There are a few key ingredients dependant on your goal, and these must be consumed within 10 minutes of completing your last rep not 30 minutes later after you have had a shower, the sooner after training the better.
First of all opt for whey protein as this is faster absorbed and digested. At Cre8 Fitness we use PHD Pharma Whey ht+, this is because it is a good source of whey protein, and has a very low sugar content, yet still it tastes good and clients have found it can help eliminate cravings.
Secondly decide what your goal is as if you are looking to burn fat your post workout nutrition will be slightly different to that of someone who wants to add muscle. If you are looking to burn fat we would suggest taking in 20-40 grams of protein and 1-5g or carbs included in the protein. However if you are looking to add muscle and have a low body fat you can 50-100g (dependant on weight) of simple carbohydrates (sucrose or maltodextrin).
Thirdly for optimal results you should be adding amino acids into your post workout nutrition; these are your building blocks for the muscle growth. Consume 0.33g of glutamine per kg of bodyweight, so for a 90kg male, a 30g serving would be ideal. The glutamine will aid fat loss and enhance the immune system.
Another key amino acid to add into your shake is glycine, supplement up to 10g will help replenish the muscles and aid recovery. Not only will it help aid recovery this will also help lower cortisol levels after the training response.
The goal of post workout nutrition is to feed the muscles, aid recovery and to keep the body from going into a catabolic state (where the muscle is broken down as a result of exercise). To keep the body in an anabolic (muscle building) state as long as possible then you will need to alkalise the body after training. A great way to do this is to take a green drink, such as Primal Greens, and a fair dosage of BCAAs (branched chained amino acids).