3 Recipes: Post-Workout Shake To Maximum Muscle Repair You’ve just finished a hard workout in the gym and are feeling the fatigue set in. What’s your next step? If you plan to collapse onto the couch and rest, don’t be so fast. First you need to get some fuel into your system. Re-fueling after an intense workout is a must as this is what will ensure that you are kick-starting the repair and recovery process, as well as what will help ensure that you are fully ready for the next workout to come. Immediately post-workout your muscles are hungry for nutrition and are ready to suck up any nutrients you feed them like a sponge. Make the most of this important time! A post workout shake is a perfect choice. It’s fast to digest, easy to prepare, and completely customizable. Let’s look at what you need to take in at this time and give you a few recipes to get you on your way. The Post-Workout Meal Requirements Your body is drained of energy and is in a broken down state. As such, you need the raw materials to help with repair. Lean protein and some fast digesting carbohydrates are in order. 25-50 grams of protein will help to provide the building blocks the muscles use to repair and recover, allowing you to grow stronger. Another 25-50 grams of carbs will also provide the glucose that you’ll need to restore muscle glycogen levels, which is the storage form of carbohydrate in the muscle tissue. When muscle glycogen levels are full, you’ll be able to exercise harder, longer. Thus, refilling it now can mean a better workout tomorrow. Post-Workout Shake Ideas Whey protein powder is a fast and easy way to get your needs met as it provides rapidly digesting amino acids that will promote muscular repair and rebuilding. Couple that with some simple carbs from fruits and you’re all set. Here are three shakes to try. Get-Stronger Strawberry Smoothie 1 scoop strawberry flavored protein powder 1 cup unsweetened almond milk 2 cups frozen strawberries ¼ cup orange juice 1-2 ice cubes ¼ tsp. xanthan gum (*Optional – this will make your smoothie thicker) Blend all ingredients together and then serve. Pina Colada Post-Workout Shake 1 scoop banana flavored protein powder 1 frozen banana ½ cup pineapple pieces 1 cup unsweetened almond milk 1 tbsp. dried unsweetened coconut flakes ½ tsp. coconut extract 2-3 ice cubes ¼ tsp. xanthan gum Blend all ingredients together and then serve. Chocolate-Peanut Butter Power Booster 1 scoop chocolate protein powder 2 tbsp. PB2 powdered peanut butter (or similar product) 1 frozen banana 1 cup unsweetened almond milk 2-3 ice cubes ¼ tsp. xanthan gum Blend all ingredients together and then serve. So make sure that you aren’t overlooking the power that your post-workout meal has on the results that you see. If you want to accelerate your progress, recover faster from the gym so you can train more frequently, and stay as lean as possible, you need to eat right at this important time. About the Author: FHMatch, all-in-one `Business in a Box ! If you're a professional this is for you, it’s always FREE to showcase your profile on FHMatch ! Empowering professionals to engage, manage and grow their client base - everything you need to get started in 3 min or less. |Merchant Payments| Unlimited - No Fee Booking, Invoicing & Messaging| Showcase Photos & Videos, Subsidized Insurance|