We’re going to break this down into two parts:
The Shake & The Meal
Both the post workout shake and the post workout meal need to have certain components in it.
In this article I’ll tell you exactly what you need in both to maximize your lean muscle gains, limit cortisol levels (that diminish testosterone levels), and usher your proteins and nutrients straight to your muscles, helping them recover, repair, and GROW BIGGER.
To be taken within 15 minutes of finishing your workout.
The Post Workout Shake requires a few main components:
We need a good protein powder, ideally one with casein, whey, and whey isolate. Recent studies have shown that we can absorb more protein than previously though – especially with the help of carbohydrates. So have 60-70g of protein powder in your post workout shake.
Whey protein has also been shown to increase insulin sensitivity, that is, we’re going to use more carbs for fuel, and store less as fat.
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#2 Carbohydrates
Have fruit as your carbohydrate. Use apple juice (high in fructose) as well as assorted berries or a banana. Ideally you want at least a 1:1 ratio of carbs to protein, but have more if you can.
#3 BCAAs
I actually prefer to take BCAAs before, during, and after a workout. They help us hold on to muscle while we’re training, and avoid using our muscle as fuel as our bodies tend to do as our cortisol levels rise.
Take 5 grams before your workout. 10 grams during, and 5 grams with your post workout shake.
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#4 MultiVitamin
We need nutrients as well as carbs and proteins to help our muscles recover properly and stay healthy. A good multivitamin gives us this, it also increases insulin sensitivity. DON’T take a random multivitamin. Men need different nutrients than women (zinc, for example, that lowers cortisol levels and allows for more “free testosterone” in our body).
Here’s the Multivitamin Men Should Take —> Vitality for Men
You post workout meal, again, needs similar nutrients as your post workout shake, but the carbohydrates can be changed from “fast”, high-glycemic carbohydrates, to “slow”, low-glycemic carbohydrates.
Where most go wrong in their post workout meal, is that they think they can eat anything. They think that this is the time to cheat – and while it’s the best time to cheat, as you spike your insulin, you’re going to absorb more of whatever you’re consuming, if that’s fats, then you’re going to store more fat, if it’s protein, than you’re going to feed more protein to your muscles.
Protein Source
Keep this protein source LEAN.
That is, chicken breasts, lean fish, lean meats etc…
We want this protein source lean, but we also want it to change as often as possible. If we’re have the same sources of protein day after day (whey not included) we’re going to diminish our bodies ability to absorb it and possibly get food allergies as well.
Carbohydrates Source(s)
Along with your lean protein source, have a slow carbohydrates source. Here’s where you can have some leeway with your post workout meal, however. If you’re a true ectomorph, have a white carbohydrate like white rice or white pasta. It’ll metabolize faster and you’ll be hungrier again quicker – which is always a good thing if you’re a skinny guy like I was.
Dark, assorted berries to go along – or on the side of – your meal, are low-glycemic carbohydrates packed full of nutrients that will help you repair your muscle tissue. Raspberries and blueberries have also been shown to lower cortisol levels.