Post-workout nutrition is necessary to provide muscle recovery and rehydration. Since getting a square meal right away is often difficult, a post-workout shake could be just what your body needs. Quick and easy to make, your post-workout shake will be ready to consume right when you need it. Here's make a basic post-workout shake.
Instructions
1. Start with whey. The exact amount needed depends on your weight. A 200-lb. bodybuilder who eats five times per day would need 40g of protein (or 1.5 scoops) per serving.
2. Add some oats. The smaller the better for good mixing, so quick oats are the best option. The oats are a good source of carbs and will provide continued energy.
3. Add some milk and fruit for vitamins and minerals. Good choices for fruit could be bananas, raisins and berries.
4. Mix it all up in the blender and enjoy.
5. Understand your protein shake. The key components of a post-workout shake are carbs, protein and water. Carbs are needed for energy, protein for muscle recovery, and water for rehydration. If you are working out at the gym and it will take too long to get home and use the blender, skip the fruit. Put the rest of your ingredients in a shaker and take it to the gym so you can shake and drink right after your workout. It will still make you feel good after your workout, and you can eat your fruit when you get home.
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