You’ve hit the gym hard and need to get your post-workout shake back. As a serious weightlifter, you know that your post-workout shake is just as important as your weightlifting, and you understand the need for healthy nutrition when trying to build lean muscle. So let’s look at five ways you can power up that shake to give yourself even more benefits …
Add more protein
Since the most important part of nutrient replenishment is protein, let’s add a little more, but not more whey protein. Whey protein can only be absorbed at a certain rate and clears the body in about 90 minutes, so adding more whey protein would be a waste. Instead, add liquid egg whites. One cup (250 g) of egg whites contains 0 fat, 0 carbohydrates, and 28 grams of protein. Egg whites still have a very high Biological Value (BV), but they stay in the system longer and digest more slowly, which means that you will continue to absorb protein after the whey has cleared in your body.
Use chocolate milk as a base
Instead of mixing your protein with water, juice, or white milk, use partially skimmed chocolate milk. Since you need protein, carbohydrates, and fat as part of your healthy nutrition and especially after your post-workout shake, chocolate milk fills the bill nicely. A 1% cup has 2.5 grams of fat, 27 grams of carbohydrates, and 7 grams of protein, plus many brands add vitamins A and D as well. And once you add your whey protein and liquid egg whites, you’ll see that the resulting nutrient breakdown is great for your recovery.
Add a teaspoon of ground cinnamon
Without being too technical, the sugars in the shake cause an increase in insulin, and that insulin is necessary to transport the nutrients to the muscles. But if you’ve been reading about healthy nutrition, you know that too much insulin over a long period of time leads to type 2 diabetes. Among many other health benefits, cinnamon helps regulate your blood sugar levels, not a prevention, but one step to keep your body in balance. Of course, it helps that most people like the taste of cinnamon, how long has it been since your last cinnamon bun?
Take a fish oil, krill oil, or omega-3 supplement
There has been a lot of press lately about all the benefits of supplementing with Omega-3, an essential fat that your body needs for a wide variety of bodily functions. In this case, it helps with both nutrient absorption and muscle cell health, so don’t skip this vital step. Don’t add it to your shake, just use your post-workout shake to wash the capsule.
Add a vitamin D-3 supplement
You probably already know that vitamin D helped build healthy bones and teeth, right? But did you know that vitamin D helps the absorption of some nutrients? Include a vitamin D-3 supplement (the most common form) when you take your omega-3s to ensure your body can more easily utilize all of the great nutrients in your post-workout shake.
These 5 inexpensive steps will go a long way to powering up your post-workout shake and help you get the most out of your weightlifting session. Try to drink it 30-60 minutes after your workout to take advantage of the maximum absorption window; the sooner the better. As with any supplementation, make sure your doctor has approved the ingredients for your particular use, in case any pre-existing conditions are affected, and barring any issues, you are on your way to your healthy nutrition goals while maximizing results. of your time in the gym!