THE POST WORKOUT SHAKE I'VE BEEN MAKING GAINS WITH
Make the perfect post-workout shake
The ultimate post-workout shake
The content of the shake you drink after a big gym session has a huge effect on the amount of muscle your body is able to build. If youre looking to pack on size, these are the ingredients to look out for in your post-workout shake.
Whey protein to build and repair muscle
After a workout, your muscles are starved: they require protein quickly in order to repair microtears and increase in size. Ensure you down your shake as soon as possible after your workout and always within 60 minutes of dropping that last weight. University of Texas research revealed thatafter a workout your muscles' ability to absorb protein increases by 50%.A sizeable scoop (at least 40g) of whey protein forms the base of any decent post-workout shake, saysMartin MacDonald, performance nutritionist for the Great Britain Olympic Weightlifting team.
Carbs and leucine to speed up protein and nutrient absorption
A large serving (around 60g) of very high GI carbohydrates in your shake (dextrose or maltodextrin are good options) is a must. Researchers at Maastricht University in the Netherlands found carbs dramatically boost insulin levels, which in turn increases the absorption of protein. Similarly, a very small teaspoon (approximately 3g) of the essential amino acid leucine in your shake will also significantly increase the rate of protein synthesis in your muscles and speed up your body's nutrient absorption, according to University of Birmingham research. Which means moremuscle fuel. And faster muscle gains.
HMB to reduce muscle soreness
Just 1.5g of the amino acid HMB (Beta-hydroxy beta-methylbutyrate) in your shake will greatly decrease muscle soreness after a workout, discovered researchers at The School of Life Sciences, Kingston University. So youll be able to train again sooner, free from aches and pains.
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Video: Perfect Post Workout Shake | Rob Riches - Ultra Lean Book
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