POST WORKOUT SHAKE
The post workout shake composition can have a big impact on how we recover between workouts. The muscles are subjected to micro tears as we train and proper recovery means everything when we talk about gaining muscle mass. There are a few details as far as the nutrition that can speed up the process.
POST WORKOUT PROTEIN
The muscles need a source of rapid absorption protein after an intense training session (the ideal ration is something around 9g of protein an hour as far as the absorption rate).
The protein intake should happen up to an hour after the workout is over. A study done at the University of Texas concluded that after an intense training session the muscles can absorb around 50% more protein than the normal rate. Unless there’s a specific health condition concerning protein intake the usual dose goes from 25-40g (about 1-2 measuring scoops – that usually comes inside the product). The individual dose depends on a series of conditions like someone’s weight, for example.
The daily protein prescription (not talking specifically about the post workout shake) varies between 1.6g to 2 or even 2.5g of protein per Kg/day. It’s very important to remember that for the meats, for example, the weight does not equal the total protein amount (Ex: 1 chicken filet of about 110g has about 28g of protein).
For that effect there are many protein sources that can be used at a post workout shake. It goes from whey protein to rice protein, pea protein among others.
A good high insulin carbohydrate source can help the body absorb protein more efficiently (Insulin Index - https://en.wikipedia.org/wiki/Insulin_index). The usual dose is about 60g (for this matter dextrose and maltodextrin are utilized frequently). There are several articles that advise the use of 4-5g of carbohydrates per Kg/day.
Good examples of fruits that can also be utilized with the protein in the shake (instead dextrose and maltodextrin) are: mangos, bananas, grapes. Other types of foods such as granola and honey can also be added.