Are you ready for lightening fast recovery and maximum muscle growth? This post workout shake for maximum muscle will do it all!
Ultimately energy balance will dictate what your bodyweight is doing. For example you can’t expect to eat one 500kcal meal a day and consume this shake after your workout and expect to build muscle. However this post workout shake will switch on muscle protein synthesis and drive recovery. So it’s a must if you want to see results fast. I know there’s a lot of research supporting a carb based drink during a workout, but I’m old school. I still prefer BCAA’s during a session and a post workout shake immediately after. For me I find a carb based drink to “heavy” on the stomach during a workout, plus I can focus on the workout more this way and look forward to drinking a shake after.
I personally use this shake after every workout and would always recommend it if your goals revolve around adding muscle.
Clean, fresh and cool water is the base for the ultimate post workout shake. Milk is generally too heavy on the gut and will take longer to digest. Whereas water will digest rapidly and transport the nutrients from the shake straight to your tired muscles. Water will also help recover your hydration status. Aim for 400-600ml. You can use less for a thicker shake.
Whey Protein Isolate
Protein is vital for the growth and repair of tissue. Immediately after a workout is a time where a hit of protein is going to really benefit your body. Whey isolate is a very clean, fast digesting protein. Making it the perfect post workout choice. Go for your bodyweight in kg / 2. Therefor if you weight 80kg, you should have 40g of whey in your post workout shake.
This polysaccharide produced from starch by partial hydrolysis is a high GI carbohydrate, making it perfect to take immediately post workout. It will spike insulin, which in turn shuttles nutrients straight into your tired muscle cells and helps to replenish glycogen for a faster recovery. Aim for your body weight in kg x 1. For example if you weigh 80kg, put 80g of maltodextrin in your shake. This means your carb to protein ratio in your shake is 2:1.
Adding 5g of creatine into your post workout shake is beneficial for a number of key reasons:
– Decreases post exercise inflammation as it not only functions as an energy source, but also as an antioxidant. A study in The Journal of Nutrition suggests that creatine eliminated oxidative stress.
– Increases the rate of protein synthesis and initiates a larger anabolic response to weight training. This means you’ll recover and see results faster.
– Draws water into the muscle cells, filling them up like a balloon. This effect can boost the muscle fibre thickness by up to 15%, instantly making you look bigger. Long term, this stretch on the cells can have a positive impact on muscle fibre size.
– Improves the number of repetitions performed to fatigue, thus giving your next workout a better training effect.
Leucine is one of three branched chain amino acids (BCAAs) and commonly referred to as the trigger of muscle protein synthesis. Leucine activates an important complex in the anabolic (muscle growth) pathway called mTOR. Think of mTOR as the amino acid sensor of a cell. With adequate leucine present it basically tells mTOR there is sufficient dietary protein available for it to “switch on” and start the muscle building process. Despite researchers not quite knowing how leucine activates mTOR, it’s definitely an amino acid you want in abundance in your system immediately after a workout. Shoot for 5g.
Glutamine is a non-essential amino acid found in the muscle cells and blood. Glutamine is needed for cell growth as well as fuel for the immune system. During and after heavy training, glutamine levels drop, weakening the immune system and halting muscle growth. This could put you at risk of infection and therefore time out of training. Spike your post workout shake with 5g.
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For some further reading on post workout mistakes to avoid to maximise your results check out this awesome article from our friends at Mass Gain Source.