The Benefits of a Post-Workout Shake

Hello Ziddis! When you start working out, you end up having certain rituals to make your workouts more wholesome. Like mandatory stretching and cool down, pre-workout snacks or a post-workout shake. Let us know why the post-workout shake has grown in popularity and what this shake promises.

Post Workout Shake

A post-workout shake is a quick and effective way to help your body feel supported after your workout session. When you work out, your muscles use stored glycogen for energy and undergo microscopic tears in the muscle fibres. To repair and rebuild these tissues, your body needs proteins and carbs, which are provided by a post-workout shake. Post-workout shake makes it possible to get these nutrients in an easily digestible form and ensures faster absorption than a whole meal while also being low in calories. When you have a low appetite or are short on time after a workout, this shake makes you feel fuller in no time.

Post Workout Shake Benefits

Post-workout shakes have many benefits that help in maintaining a healthier workout if you have it immediately after your workout session, keeping a buffer of an hour or 2 before your meal.

• Muscle recovery
• Supply of amino acids via proteins
• Repair and growth of muscles
• Refilling glycogen stores after an endurance or high-intensity workout.
• Prevent fatigue
• Improved muscle protein synthesis
• Stimulate muscle rebuilding immediately after a workout
• Enhance strength gains and improve body composition.
• Reduce muscle soreness
• Adding electrolytes can replenish hydration levels and replace minerals lost during a workout
• Prevents dehydration and muscle cramps

Post Workout Meal

An ideal balanced shake consists of 20 to 30 grams of protein and 20 to 50 grams of carbohydrates to support recovery. While a shake is convenient, it does not replace a proper meal. It is a supplement, not a replacement.

Within 1-2 hours after having your shake, aim to have a balanced meal that includes lean proteins, complex carbs, healthy fats and loads of fibres.

Examples of fulfilling meals would be:

• Grilled chicken with rice and vegetables
• Paneer with roti and salad
• Tofu stir-fry with some vegetables, along with quinoa
• Brown rice with lentil curry and vegetables.

The shake acts as an immediate recovery tool, but a meal ensures sustained energy and complete nutrition.

Key Ingredients to Include in a Post-Workout Shake

Here are the heroes of your post-workout shake:

• Protein: Whey, casein, pea, soy or hemp protein
• Carbohydrates: Oats, bananas, berries or dates
• Healthy fats: Nut butter, flaxseed, chia seeds.
• Hydration: Water, electrolytes or coconut water

A more effective post-workout shake consists of protein powders and BCAA supplements.

Read Also: Best Homemade Mass Gainer Shake Recipe For Muscle Gain

Takeaway

A post-workout shake helps kickstart recovery by quickly paying attention to your body’s need for nourishment and hydration. It supports muscle repair, energy restoration, recovery and prepares your body for the next workout. For best results, drink your shake soon after exercising and follow it up with a balanced meal to complete your recovery process.