As you go about your 8 pack ab diet plan, one thing that you’ll want to make sure you’re getting absolutely correct is your post-workout shake. A post workout shake is going to help to speed your recovery rate up dramatically so that you can come back stronger to your next workout session.
Those who aren’t taking care of their recovery are going to find that they really struggle to see optimal success as they’ll feel more fatigued for a lengthy period of time.
If you want to see the best results, then you need to make sure you are getting absolutely everything you need at that post workout shake.
Let’s have a quick peak at what you need to know to perfect your recovery.
Sufficient Protein
The very first thing that you must make sure you have in there is sufficient protein. Protein is going to provide the building blocks to repair the muscles with, so will be an absolute must.
Look to get around 20-40 grams in that post workout shake depending on what your protein needs are and how lengthy and intense the workout was.
The longer the workout, the more protein you should be consuming.
Fast Acting Carbs
Second, you’ll also want to make sure that you get in some fast acting carbs as well. These are what will re-saturate the muscle glycogen stores and help to spike your blood insulin levels as well so that you can get rapid rates of recovery.
When insulin is high, the body will quickly be taking the nutrients up into the muscle cells, which will make sure they get what they need as quickly as possible.
Fast acting carb choice would include dextrose, maltodextrin, as well as white rice, white bread, or bagels.
Very Little Fat
Moving along, the next requirement of a solid post workout shake is that it has very little fat. Dietary fat will only slow down the digestion process, so this is precisely what you don’t want.
It’s a must that the nutrients get to those muscle cells as we just mentioned and fat is going to work against you.
Fat definitely should not be added and you should aim to make your protein source as low fat as you possibly can.
Now is not the time for red meat or salmon, now is the time for egg whites, chicken breast, or protein powder.
Added Supplements
Finally, the last thing to consider in your post workout shake is any supplements that you may want to add. Good supplements to think about would include creatine, glutamine, as well as branched chain amino acids. These can give you added benefits when added to your post-workout shake, so are something you may want to consider.
They’ll help you recover faster between sessions, so if you’re planning multiple workouts per week, will help ensure you stay on top of your game.
So there you have the primary things to note about what is a must for your post-workout shake. Don’t overlook this because it can have a significant influence on the progress that you see.
