Breakfast is the most important meal of the day, but in the bodybuilding world the period immediately after training is just as crucial. After your weights session, your body needs two main nutrients, proteins and carbohydrates and fast. The protein is required by muscle tissue that has been broken down during your workout. The carbs act as a shuttle for the protein. Fast-digesting carbs cause a spike in insulin, which ferries amino acids into muscle cells. Insulin also refills stores of glycogen or stored carbohydrates, helping to ready your body for its next session at the gym. The post-workout window is the one time of the day when you can make friends with sugary carbs and still benefit.
Preparation: 5 minutes
Energy: 487 calories
– 1 cup water
– 2 scoops whey protein powder
– 1 cup low fat milk
– 1 ½ cups frosted flakes cereal
1) Place all the ingredients in a blender and mix until combined.
Frosted Flakes Cereal
Don’t feel guilty including this in the shake. Your body needs fast-digesting carbs post-workout, to boost insulin level, jump starting recover and topping up glycogen levels.
Whey Protein Powder
Whey is the go to protein for post-workout shakes because it digests quickly, rushing to muscle tissues to begin repair and promote growth.
Low Fat Milk
Milk makes a mice, creamy blend in shakes, and milk has also been shown to rehydrate the body after workouts more effectively than water. Furthermore, research indicates casein, which makes up 80% of milk’s protein content, improves muscle gains when taken post-workout with whey.