If you want to make the most out of your gym sessions, it is very important that you carefully consider the ingredients of the foods or drinks you take. Immediately after a grueling workout, your muscles require a sufficient amount of protein in order to increase in size and repair microtears.
Most people prefer to prepare their own post-workout protein shake. While there is absolutely no problem with doing this on your own, you can only reap the maximum benefits if you include the right contents. At the same time, you shouldn’t take longer than one hour after you stop working out to drink your shake.
Since your metabolism is very high, the calorie intake should be high. Quality proteins and carbohydrates are crucial as your body starts the rebuilding process. As long as you can identify the right sources of these important nutrients, you have a good chance to see maximum gains from your exercises.
You need a quality juicer
In order to mix all your ingredients effectively, you need to have a quality juicer or blender. With so many outlets selling these products out there, you need to find the one with the best quality at the most competitive prices. At My Juicer, you can find a number of juicers and blenders to choose from. It’s a UK-based online store that distributes nationwide.
Here are some tips to help you make the perfect post-workout shake:
1. Know how much protein is needed
For a weight lifting session of between 20 and 35 sets, you need around 55 grams of protein. This is the equivalent about two scoops of whey protein powder. If you weigh more than 180 pounds, you need a higher amount of protein. 70 grams should be enough.
2. Include creatine
As you work out, a significant amount of creatine stored in your body gets used up. In order to replenish your body and restore what has been depleted, add some creatine power (about 5 grams) to your protein shake. Studies have shown that people who incorporated creatine into their protein shakes showed greater gains than those who didn’t.
3. Include the right amount of carbohydrates
Fast-acting carbs are crucial for boosting your insulin levels. This increases the rate at which proteins are absorbed in your body. Dextrose is a great choice because it reaches the muscles faster. Using the same illustration of 20 to 35 sets, taking 50 to 70 grams of dextrose should be perfect.
4. Avoid fat
The last thing you want is your muscles not getting the nutrients they need. Fats should not be included because they might slow down the absorption of nutrients into the muscle cells. However, that doesn’t mean that you should avoid healthy fats altogether. It’s only for that period immediately after the workout.
The post-workout shake is absolutely critical if you want to achieve your fitness goals. However, it is important to note that it should not be used as a substitute for regular food. That is why you should follow it up with a meal that contains solid protein, carbohydrate and fat sources.