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Why Should You Take A "Post Workout Shake"
January 16, 2004

A sure way to improve recovery, boost energy levels and accelerate muscle growth is to have a Post Workout Shake right after you train and when I say right after you train it means in the next 10 following minutes.

A lot of scientific studies shows that after your training, your body needs nutrients to feed the cells. The most important time of the day to feed them is after you have spend a big amount of energy. In a workout your body burns glycogen, glucose and amino acids so after depleted these the insulin rise and is now ready to transport new raw material to rebuilding muscle. It creates a very receptive environment for insulin activity.

You have to evaluate your goal because the Post Workout Shake can have several uses. For instance if you want to burn fat, a good Post Workout Shake should contain (for a 130 to 150 pounds women) 1-5 grams of carbs included in the protein powder, 20-40 grams of proteins, 15-20 grams of glutamine. That shake will allowed the transportation of protein in the muscle and minimize the feeding of the fat cells because of the low carbs intake, the glutamine promote fat loss and support the immune system.

If you want to add muscle your Post Workout Shake should contain (always for a 130 to 150 pounds women) 40-60 grams of fast acting carbs, 20-40 grams of proteins and 10-15 grams of glutamine. That kind of shake will bring thru insulin transportation a faster recovery for your muscle.

Other studies show evidence that consuming a Post Workout Shake can help reduce the cortisol level after training wich as a potent anti-catabolic effect. If you work hard you have to pay special attention to your nutrition if you want to achieve optimal results.

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