The staple of post workout nutrition is the post workout (pwo) shake. Bodybuilders and nutrition scientists across the world agree that it is imperative to replenish your body’s nutrients after a workout. Without proper nutrition, your body cannot sculpt the rippling physique you work so hard to achieve.
Why do I Need a Post Workout Shake?
It is very important to eat as soon as possible after a workout. A well balanced, solid meal would be best, but it’s not very feasible to bring a plate of food with you to the gym. Instead, most bodybuilders choose to drink a shake, either as they leave the gym or on their way home. A post workout shake will supply your body with the nutrients it needs to begin muscle recovery immediately and puts your body back into an anabolic (muscle building) state.
Shake Options
Not all post workout shakes are the same- take a look at any supplement store and you’ll see dozens if not hundreds of different formulations, each claiming to be “the BEST post workout supplement.” Truth is, there is no best post workout drink. A post workout shake should be used as a supplement to an already balanced diet. All that is needed in a shake is some protein, and maybe some fast acting carbs. BCAA’s and creatine are two popular additives to post workout formulations, but unless you are on a competition diet you should be eating enough red meat and other protein sources to obtain sufficient BCAA’s and creatine from your daily meals.
As far as which type of protein to drink post workout, a whey concentrate or isolate is best on a budget, or hydrolysate if money is not an issue. See my post on protein powder types for a more detailed discussion. It’s also important to include a carbohydrate source in your pwo shake. There are powdered carb sources, such as maltodextrin or dextrose, or you could mix your protein powder with oats. Oats have a low glycemic index, and also provide several micronutrients (not to mention are CHEAP!).
Conclusion
There are many pre-mixed formulations that provide both protein and carbs on the market, but most if not all are overpriced or contain additional additives that you don’t really need. By mixing your own protein with a carb source, you can carefully control how many calories and which macronutrients you are consuming in your post workout shake.