Post-Workout Shake Ideas
Do you need Post-Workout Shake Ideas? Once you power through your last set, you need to think about a shake, and soon! After all, you’re no doubt drained after completing a tough workout, and probably hungry, too. There’s no good reason to wait hours to eat a meal when you can grab a quick shake right now. You should be looking to begin glycogen replenishment and repair of the muscles you trained as soon as possible. You should also want to get back into a positive anabolic state, since training is a catabolic event. In this article, I will present ideas for your post-workout shake. Let’s get going!
The Case For A Post-Workout Shake
There’s a recent trend in bodybuilding that I find kind of odd. Here’s the thinking: As long as you’re getting in enough protein and carbs overall, your muscles will get the nutrients they need to repair and grow, regardless of exactly when you consume it.
Well, OK, but why would you train hard for maybe an hour or more, then just wait to drink a shake or eat a meal? I don’t know about you, but when I get done, I’m drained, I’m hungry, and I feel like I need some quick nutrition. I feel a lot better once I’ve had a shake, and even still when I eat about an hour later.
Now, if you’re someone that, for whatever reason, can go without a shake of food for several hours, despite having just completed a tough workout, go for it. But it will not hurt a thing to grab that shake right away, and eat shortly thereafter, especially if you feel like I do after a workout.
Your Workout & Protein Synthesis
While it is true there is not an “anabolic window”, it is also true that once you’re done working out, protein synthesis is stimulated and stays elevated for quite a while. You can optimize that by drinking a shake high in EAAs, especially leucine. One more reason to have a shake as soon as you’re done training. (1)
Nutritional Balance
At the heart of it, bodybuilding nutrition comes down to balanced nutrition. Without adequate carbohydrate intake, your training energy decreases dramatically. Without enough protein, muscle growth is derailed. Without enough fat, your ability to make hormones and maintain strong cells is sidetracked. And without enough micronutrients many essential bodily functions suffer. Without adequate hydration, your performance takes a nosedive. Basically, the trick is to consume the right balance of nutrients in the right forms at the right time so your body can make optimal use of them.
The Post-Workout State
The post-workout state is unlike any other during your day. Recognizing this and taking advantage of the biological conditions lets you set your body up for optimal recovery. Intense exercise changes the production of insulin, which is a powerful natural anabolic hormone in the body that is, among other functions, responsible for transporting nutrients to your cells.
Stored glycogen provides your muscles with the energy they need to function in the form of ATP. Naturally the greater the intensity and length of your workout, the greater the depletion of your glycogen stores, and the more muscle damage. Those stores need to be replenished, and your muscles need to be repaired, making the post-workout timeframe a logical time to start the process, and the best way to start it is with a post-workout shake.
Kick Starting Recovery With A Post-Workout Shake
As noted, after an intense lifting workout, your energy stores are low and your body needs fuel to replenish its glycogen stores. Your cells are in a state of heightened insulin sensitivity and they will suck up almost any nutrients you give them. Whatever you ingest will cause your body to produce higher levels of insulin to transport nutrients to the cells; in this case, mostly to the muscles. Since you’re somewhat depleted, simple sugars are the way to go because your body can store them more quickly. Again as noted, at this point a post workout shake is a quick solution.
Hey, What About Protein?
Looking to carbs as a primary source for refueling your body gets you started, but you’ll get even more out of your post-workout recovery efforts if you include protein to begin repair of damaged muscle, support protein synthesis and ultimately, stimulate muscle growth. Research shows that after you train, the best way to get an effective insulin response to support optimal nutrient uptake is to ingest both protein and carbs. So, you’ll need both simple sugars and protein after your workout.
Creatine
It’s been only recently that creatine has been looked at as a recovery aid. You can add that to its already long list of benefits. So, how should creatine come into the mix? We know that creatine monohydrate is a supplement that has stood the test of time and been proven effective. It can undoubtedly result in enhanced strength and size.
As we have established, the post workout state offers an advantage in nutrient transport. And of course you want to optimize muscle growth and strength. Therefore, you would be shortchanging yourself if you didn’t consider enhancing creatine transport by taking it post-workout.
To utilize creatine efficiently your body must absorb what you ingest, then transport it via the bloodstream to the muscles. Fairly recent clinical studies support ingesting creatine with simple carbohydrates. This is because creatine has its own transport mechanism that works more efficiently with higher insulin levels. Since insulin may transport nutrients to your muscles more quickly and efficiently after you train, it would stand to reason the same would occur with creatine.
Choosing The Right Creatine
Have you shopped for creatine recently? If so, you no doubt have noticed the wide range of versions and formulas. There are some good versions of creatine out there, but I advocate the version all the research has been based on: creatine monohydrate. I do suggest micronized monohydrate for better absorption. But, feel free to try whatever other form of creatine you would like to.
OK, To Recap
Let’s put everything we’ve covered so far together:
- While you’re welcome to wait to drink or eat, there’s no good reason not to have a post-workout shake right after you finish working out.
- After your training session, protein and simple carbs are important. In fact, this would be a good time to ingest fast-digesting protein such as whey and simple sugars so you can quickly start the muscle repair process and replenish depleted glycogen stores.
- Your post-workout shake will also absorb better thanks to the heightened nutrient transport opportunity of insulin.
- Including creatine in your shake will support better recovery.
So why a shake? Why can’t you just eat a meal and ingest some creatine? Well, if you eat a large meal, it will take hours to fully digest and absorb. By that time, your body will be past the initial post-workout timeframe. In theory, you will have less than optimal nutrient absorption. In other words, as I said in the beginning, why wait? Have a shake, wait about 1 ½ – 2 hours, and have your post-workout meal.
The Post-Workout Meal
So you’ve had your shake, and it’s almost time to have a meal. I typically don’t like to wait more than 2 hours, or once you feel you’ve digested your shake and are getting hungry. At this time, you’ll want a lean protein source and medium-glycemic carbs. For example, chicken with brown rice or sweet potatoes would be good.
Start Your Day With Protein!
I suggest starting the day with a small protein shake to put you in an anabolic state after sleeping. In fact, I start every day with a glass of water followed by a small protein shake and I do this before drinking my morning (2-3) cup (s) of coffee. If carbs are not an issue for you, you can mix your shake in milk, or even simply have a glass of milk.
Supplement Suggestions
Ok, so as far as supplements, here’s what I recommend.
Hi-Tech Precision Protein
This exceptional protein powder is formulated to release leucine in the initial phases of protein synthesis.
AllMax Creatine Monohydrate
This unflavored powder is micronized for faster absorption.
Finally, to ensure you have enough micronutrients, I suggest a good vitamin/mineral formula like this one.
Hey! What About Carbohydrates!
To be honest, for your post-workout shake I suggest fruit and maybe some Greek yogurt. This might mean mixing up your shake at home, loading it with some ice, and taking it with you to the gym. Don’t want to do that? Then I suggest SPECIES Nutrition Carbolyze. This product gives you what you need from a carb powder – fast glycogen replenishment and rapid absorption of nutrients for enhanced recovery.
Summary
As you can see, you should be taking your post-workout nutrition seriously. The current trend of not bothering to eat or drink for hours after a workout is, in my mind, not the most well thought out approach to effective bodybuilding nutrition. As I have said multiple times, why wait? What’s it going to hurt to have a shake right after training, then a meal shortly thereafter? Answer: not a thing. So that means go for it!
References:
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2019.00147/full