The article stresses the importance of the nutritional timing of protein, creatine and carbohydrate intake in specific ration in the form of a shake, immediately following strenuous athletic activity, specifically weight lifting, and the benefits it has on recovery. It also takes into consideration the type of carbohydrate you should be taking, as well as the importance of follow up nutrition an hour after the initial recovery nutrition.
- What I had taken away from this article is that after your workout don’t reduce your calories intake because your metabolism is high.
- There are steps for the perfect post protein workout shake. It consists of knowing your protein source, making your perfect post workout protein shake and determing how much protein is required.
- A study shows that Creatine is most commonly used for improving exercise performance and increasing the musle mass in athletes and older adults.
“In order to get the best results, you should aim to take a fast-acting carbohydrate right after the workout, and then follow that with a slower carbohydrate in the hour afterward. This will help to spike insulin levels and drive the glucose into the muscle cells for quick recovery.”