So you’ve started a workout program and are hitting the weights to gain some bulk or just tone-up. It’s pretty common knowledge these days that you need to take in some kind of recovery drink 1-2 hours after a heavy workout. This will not only help you improve your results, but will also keep you feeling better and prevent you from massive stiffness and sore muscles. A good post-workout protein shake is a finishing touch to a good session with the weights or some kind of cross-training session. You have planned a good schedule for your workout but now what you need is the perfect protein shake to recharge your body. In the hour that follows your workout, it’s very important to provide your body with nutrients, especially proteins.
Make sure not to skip your protein drink or to postpone it and have it after 2 hours have passed from the end of your workout. It would be best if you carry your protein shake mix to the gym for the ride back home. With all of the post-workout drinks available these days it is important to keep in mind some of the basic ideas for what you should be consuming for optimal results.
Look for the correct protein – Choose a high quality protein which has the ability to quickly break-down and get absorbed into your body. The best protein which absorbs rapidly after a good workout session is either whey isolate or hydrolized whey. Other times, like before bed or when meals will be 2 or more hours apart, a slower digesting protein like casein would be optimal.
Know how much protein you need – Before taking protein you need to know how much protein your body needs. People who exercise heavily should take in 1.2 – 1.7 g/kg (0.5 – 0.8 grams per pound) of body weight for the best performance and muscle building. There have been studies that say more protein intake than that does not necessarily build more muscle.
Add supplements – Two basic supplements that can be added to your protein shake are nitric oxide and creatine. The creatine is an important supplement that helps for protein metabolism that is lost during workouts. The nitric oxide will help dilate, or open, up your blood vessels to supply more oxygen to your muscles and help you recover quicker. Another important supplement to add would include a multivitamin.
Correct type of carbohydrates – You should take in a fast-acting carbohydrate right after your workout. A fast absorbing carbohydrate is necessary for post workout recovery. Examples include ground-up oats and bananas. After the digestion of the shake you can also take in a few slower digesting complexes like pasta and potatoes.
The perfect post protein shake for quick recovery and muscle growth would be the correct combination of the following:
- Whey isolate or hydrolyzed whey protein
- Nitric Oxide
- Fast-burning Carbohydrates
The combination of these ingredients1-2 hours after a training session will not only help you grow your muscles but also help you recover the energy and nutrients lost.