_ It is crucial to drink a post-workout shake after any workout and especially after resistance training. Simply put, you breakdown your muscles during a workout in order for them to build back stronger and bigger. You also expend energy which you need to replace soon after. On top of this your body is in a metabolically stressed state and needs to be pulled back into a “rest and digest” state. A simple shake containing adequate amounts of protein, carbs, and glutamine will make a big difference in recovery in all three of these areas.
Drink it ASAP
Drink your post-workout shake as soon as you can after your workout. There is about a 30 minute window after a workout where you will get the maximum benefits of your drink. During this time glycogen (stored sugar within muscles) is restored and amino acids (building blocks of proteins) are deposited into cells much faster. With the help of carbs and an insulin spike, nutrients can theoretically be driven into the cells faster.. Also, you want to pull your body out of this stressed state (catabolic state) and into a relaxed state (anabolic state) as soon as possible. Minimizing stress is crucial to getting great results.
Post-workout shake for the average female:
25g Protein powder, Preferably whey protein
25g of carbs from fruit or fruit juice*
Mix or blend in water and/or ice. This will be about a 200-220 calorie shake. The amount of carbs in this shake is more suited for a weight loss goal. If weight loss/control is of no concern more carbs are suggested.
*It is also suggested to use dextrose or a specialized carb powder for your source of carbs to achieve better results. Be mindful of how much carb powder is used as more carbs also means more calories.
1) S M Arenta, P Davitta, D L Golema, C A Williamsa, K H McKeevera and C Jaouharia (2009). The effects of a post-workout nutraceutical drink on body composition, performance and hormonal and biochemical responses in Division I college football players. Comparative Exercise Physiology, 6 , pp 73-80 doi:10.1017/S1755254009990134
2) A H Manninen (2006). Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink. Br J Sports Med 2006;40:900-905 doi:10.1136/bjsm.2006.030031
3) Amanda Carlson, MS, RD, CSSD ().Ten Simple Things to Remember for Optimal Nutrition. nsca’s performance training journal, volume 7 issue 5.
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Jerry Yuhara CPT,PES, has 13 years of personal training and fitness experience. Throughout which, he has learned practical solutions to common fitness concerns. Read about fitness information related to Downtown San Jose Group Fitness