Working out takes a lot of physical energy, especially if you exercise at a high intensity. When you are finished hoisting iron around, your body is in need of nutrients to kick-start the rebuilding and recovery process. A post-workout drink is a good option because your body has an easy time absorbing the nutrients in liquid form.
Function of A Shake
When you lift weights, your muscles undergo a high amount of stress that leads to micro-tears. You also burn glycogen --- the scientific name for carbohydrates --- for energy. Glycogen is stored in the muscles and liver. The main goal with a post-workout shake is to give your body a good supply of protein and carbohydrates. Protein helps rebuild muscle cells, and carbs replace lost glycogen.
Specific Ingredients
Whey protein powder has a high biological value. This means it gets fully utilized by the body for muscle repair when it is consumed. As an added benefit, it gets absorbed at a fast pace. Whey powder comes in various flavors, and you can get it at your local supplement store. Maltodextrin is a good choice for your carbohydrate source. This powdered substance is derived from corn, rice or potato starch and it gets absorbed quickly. You also have the option of using a fast-absorbing carbohydrate beverage in your shake such as a sports drink or grape juice. Otherwise, water will work fine for a base. Your drink should also be low in fat or free of fat completely. If you consume fat after your workouts, the absorption rate will be slowed down.
Timing
As a general rule, you should consume your post-workout drink within one hour after your last set of repetitions. The best-case scenario is to drink it as soon as you finish working out. At that point, your muscles are like sponges and primed to absorb nutrients.
Tips for Making Your Drink
Your best bet for preparing a shake is to use a shaker cup. These tools have a screw-on or snap-on lid and can house up to 32 oz. of fluid. Add your ingredients to the cup, close it and take it with you to the gym. Once you are done working out, add your fluid, shut it tightly and shake it up. If you work out at home, you also have the option of using a blender. If your gym has a smoothie bar, you will most likely be able to have specific post-workout shakes made on the spot.
Notes about Chocolate Milk
Chocolate milk is a good post-workout option for high-intensity cardiovascular training like competitive cycling and long distance running. Not only does it have a high amount of fast-absorbing carbs, but it also has a balance of protein and other nutrients like calcium and sodium. The key thing is to use a low-fat version.
Warning About Supplements
Any time you use dietary supplements, be aware that they are not regulated by the U.S. Food and Drug Administration. Use them as directed and pay attention to any side effects you might experience.
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