Below are the steps you need to take to make the perfect post-workout protein shake.
– Know your type of protein source
– Making the Perfect Post Work Out Protein Shake
– Determine how much protein you require
For the average workout consisting of between 2 to 3 hours like weight lifting (20 or 30 sets), you’re going to need approximately 45 grams of protein, which equates to two scoops of your whey protein powder. If you’re a heavier individual (above 180 pounds) you can increase this to 70 grams of protein.
One study by US National Institutes of Health indicates the “Creatine is most normally utilized for enhancing exercise execution and expanding bulk in competitors and more established grown-ups. There is some science supporting the utilization of creatine in enhancing the athletic execution of young, healthy people during brief high-intensity activity such as sprinting or weight lifting”.
To your protein shakes, add five grams of creatine powder to help replenish the creatine stores in the body that have just been used up.
Get your carbohydrate source
Once you’ve made sense of your protein needs, at that point you should take a gander at sugars. Fat in this era is to be kept away from since it will back off the arrival of the supplements to the muscle cells, which is precisely what you don’t need.
To get the best outcomes, you should expect to take a quick acting starch directly after the exercise, and afterward take after that with a slower sugar in the hour thereafter. This will spike insulin levels and drive the glucose into the muscle cells for snappy recuperation.
To summarize, to create your post-workout shake you need:
50 grams of whey isolate protein powder
5 grams of creating
50-75 grams (or more) of dextrose
Mix all of this together and consume immediately after your cool-down has finished. Follow this with another meal that consists of a solid protein source, a slower digesting form of carbohydrates and a small amount of healthy fat an hour afterward.
If you want to maximize the results you get from your workout, the post-workout shake cannot be skipped. By getting this right, you’re one step closer to realizing your goals.