Post Workout Shake

During a workout you deplete your body of all its remaining nutrients. All the nutrients your body used to repair the workout you just gave. It is extremely important to replenish the body all the nutrients it needs to recover and rebuild new muscle tissue.

Many athletes and bodybuilders beginning to think that all it takes after a workout is a protein shake. This is simply not enough for your body to completely rebuild all the muscles you just destroyed. You need to replace the muscle glycogen, creatine, and give your body protein to obtain the maximum of a reorganization after training.

A good post workout shake is not only important if you are weight training, but if you make any type of exercise. At the end of your workout your body is screaming for nutrients is therefore the best time to give him what he wants.

Studies have shown that the best moment to replenish the body's nutrients is in first 45 minutes after your workout. This means that you should try to have your shake after training during this period.

The post-workout shake

The post-workout shake should be filled with a mix of simple carbohydrates and protein quality. You want about 50-60 grams of simple carbohydrates that I used to spend the sugar dextrose and 30-40 grams of protein easy to digest, it is usually whey. The last ingredient is creatine. If you are an athlete who wants more and stronger muscles you need to integrate it in your shake. You want to get about 5-10 grams of creatine immediately after your workout.

Dextrose is one of the simplest forms of carbohydrates. Dextrose is a form of sugar that comes from corn. The purpose of it in your shake after exercise is to force your body to insulin have an outburst that is extremely anabolic. This means that when your body is sugar, it force in the muscles and with it goes the creatine. This also reduces the amount of creatine is broken down during digestion. Your whole body will replenish the glycogen that was burned during your workout and at the same time to replenish your blood creatine. Same goes for the proteins that your body needs to repair muscles.

Summing ingredients

• 30-40 grams of whey protein
• 50-60 grams of dextrose sugar
• 5-10 grams of creatine

With all these ingredients, you begin to see that your body is rebuilding muscle much faster than ever. The ingredients of this earthquake are exactly what your body is expected to repair, so try to get in 40 minutes. I hope you also see the gains that saw the implementation of this in my workout routine.

If you want to know more about good nutrition for athletes see the article on collegebodybuilding.net which covers more information!