Add these ingredients to your post-workout shake to get the most out of your workouts.
To get the most out of your workouts, you need to properly fuel your body, and that means having the right post-workout nutrition, especially in your post-workout shake. Most people think all they need is protein powder after their workout, but there are lots of other supplements to take advantage of to power through your workouts, reduce your recovery time and maximise your gains.
Scroll to find out the best ingredients to put in your post-workout shake.
Ingredients
Your body requires specific nutrients after a workout for optimum muscle growth, like protein, high GI carbohydrates and specific amino acids. Click on each ingredient to find out why you should take them your post-workout shake:
1 scoop (35g) Maltodextrin
What is it?
Maltodextrin is a high glycaemic index (GI) carbohydrate, usually in powder form to add to your shakes.
What does it do?
It’s used to aid muscle recovery and replete muscle glycogen stores by athletes and those looking to pack on some muscle. The best time to consume high GI carbohydrates like maltodextrin is directly after your workout in a post-workout shake.
5g L Leucine
What is it?
L-Leucine is an essential amino acid, which means it can’t be made by the human body and therefore must be consumed through the diet or from dietary supplements. It’s a branched-chain amino acid (BCAA) which, along with isoleucine and valine, makes up more than a third of muscle protein.
What does it do?
Leucine is the most investigated BCAA due to its important role in protein metabolism, exercise recovery, glucose homeostasis and insulin action. For more than 35 years, research has shown that leucine reduces muscle breakdown and is believed to be most effective at supplementation of 15g or more per day.
1g HMB
What is it?
HMB, or Beta-Hydroxy Beta-Methylbutyrate, is a metabolite of the branched-chain amino acid leucine.
What does it do?
Research has shown that HMB may be an effective performance aid for athletes and those engaging in regular exercise, by reducing delayed-onset muscle soreness (DOMS) and muscle damage, while increasing lean body mass, strength, peak onset of blood lactate accumulation and VO2 max1.
1-2 scoops (30-60g) Whey Protein
What is it?
Protein consumption is crucial for anyone looking to increase muscle mass, as it’s necessary to stimulate muscle protein synthesis (i.e. growth). Whey protein is a fast-absorbing milk-based protein – ideal for directly after a workout.
What does it do?
Research shows protein supplementation is important in increasing gains in fat-free mass and strength with resistance training. It’s recommended to consume approximately 1.6g protein (including from dietary sources) per kg of bodyweight per day.
1 ripe banana
Bananas are another high GI carbohydrate used to aid muscle recovery and replete muscle glycogen stores after a workout. They’re also packed with potassium – an electrolyte which is proposed to reduce delayed-onset muscle soreness (DOMS)3.
200ml skimmed milk or water
Method
1. Simply place all ingredients in a blender and process until smooth.
2. Consume within 1 hour of your workout for maximum benefits.
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