Make The Ideal Post Workout Shake To Minimize Soreness And Maximize Recovery Rate
Before we get to the shake ingredients, let’s discuss what is happening in your muscles.
When you do resistance training, you create a few specific responses in your muscles.
- Your muscles are depleted of carbohydrates. After a workout your muscles wants to refuel as fast as possible. So for the next 2 hours your body can absorb carbs a 1.7X the efficiency. This is the one time SUGAR is good for you because it digests fast enough to meet the 2 hour window of opportunity. This is also the one time when a powder protein is better than food. The powder proteins can digest much faster than food. We’ll discuss which one below.
- Your muscles become inflamed. The response creates a healing process. If this process is nurtured with the ideal nutrients like fast digesting proteins and other healing accelerating nutrients, you will be less sore. Also your muscles will respond the way you want more quickly.
- If you don’t give your body what it needs, it will breakdown proteins. Then, it will take the specific parts of proteins (Amino Acids) and make what it needs. If you don’t get the nutrients in, you will be much more sore.
So, we’ve learned that your body needs the fastest digesting carbs and proteins after the workout. This is the opposite of all other times during the day. At other times, you want SLOW digesting protein and carbs to minimize fat gain.
For example, in the morning, you would make a shake with some slow digesting protein like hemp or casein protein. Then you would add in vegetables for nutrients and fiber to further slow the digestion down. Then you would add in some fruit like strawberries or any other type of berries because they digest slowly and are filled with lots of nutrients in Cooper Physical Therapy Voorhees.
However after workout, we want the opposite of this. We want the fastest digesting stuff possible. This will take advantage of that short 2 hour window of super protein and carb absorption by the muscles you worked.
So, with that basic understanding, let’s move forward and discuss the specific shake you will build.
Hydroyzed Whey Protein (1 heaping tablespoon per 50 pounds of body weight)
The ideal protein you will use is called Whey Hydrosylate protein. This is the only protein that will digest in 30 minutes. All other proteins will take more than 2 hours to fully digest. To give you an ideal, chicken can take up to 7 hours to fully digest.
For carbs you will want to use a fast digesting fruit with more dextrose than fructose. You see all fruits have a mix of different ratios of dextrose and fructose. Since fructose can’t be used to refuel your muscles, we want to avoid them in this shake.
So chose fruits like pineapples, bananas, and grapes. As for how much to use, here is how you decide. If you are trying to lose body fat, use a 1 to 1 ratio of protein to carbs. Based on an average bodyweight of 150, this would be 1 scoop of protein or 3 heaping tablespoons along with ¾ up of those fruits.
Now if you are trying to gain muscle, then use a 3 to 1 ratio of carbs to protein. This would equal 1 scoop of protein or 3 tablespoons of protein and about 2 cups of fruit.
If you are trying to do both (lose fat and gain muscle) use a 2 to 1 ratio. That’s 1 scoop of protein and 1 and a half cup of fruit.
Here is what you can add to the shake to accelerate recovery and minimize soreness.
Creatine Monohydrate (5 g) (1 teaspoon)
Creatine is actually a fuel source in your muscles. It’s naturally found in all vegetables in small amounts and in large amounts in red meat. When you take is in the shake, the sugars will help your body absorb the creatine. Once in your muscles, it directly helps your muscles repair itself. Also, if you store more creatine, you will have more fuel to be stronger in your next workout.
Resveratrol (200 mg) (1/8 of teaspoon)
This specific nutrient has many healing and longevity effects. It helps reduce inflammation in all of your cells. It also helps your body process carbs. It does this by telling your body to use carbs as fuel instead of changing them into fat to be stored! It also helps you live longer by activating specific genes to prolong life.
Alpha Lipoic Acid (200 mg) (1/8 of teaspoon)
This nutrient specifically helps your muscle cells absorb carbs better. Also, this is one of the best antioxidants for your body. Adding in antioxidants will help your body be less inflamed and protect your body from many diseases.
Stevia (as needed)
If you want to make the shake extra sweet, you can add in stevia.
How to actually make the shake.
You can click on the individual ingredients above and order each of them. Use the recommended amounts and mix with the recommended fruit selection. Blend and drink as soon as possible after a workout.