Post-Exercise Recovery Shake Recipe
This is an ideal post-exercise recovery shake. Make it the night before, freeze it in a disposable plastic drink container, and throw it into your gym bag in the morning. It will thaw by the time you set down the last weight from your last rep. Leave some room under the lid so it won’t burst open the container when it freezes.
Anabolic Power Shake Recipe
- 1 cup frozen strawberries
- 1 cup low-fat or fat-free strawberry yogurt
- 25 grams whey protein powder (strawberry flavor or whey protein without flavor)
- 1 tablespoon honey
- 1 cup fat-free milk
- 1 cup orange juice fortified with vitamins C and E
- 2 to 5 grams creatine monohydrate
- 4 to 10 grams glutamine
Blend all ingredients until smooth. Best drunk immediately after exercise. Contains 589 calories, 100 grams carbohydrates, 46 grams protein, 1 gram fat, 4 grams dietary fiber.
Nutrition directly after training (“anabolic window”)
You should drink this anabolic power shake immediately after your workout (as soon as you put the weights down) because consuming the right nutrients directly after finishing a workout is very important for fast recovery and muscle building.
This time period following a resistance training session is commonly referred to as the anabolic window to emphasize that this time frame has specific anabolic potential. Every muscle fiber within the attacked muscle group was aching under the heavy load of iron. Stimulated myofibers are “primed” to synthesize protein, but both insulin and amino acid substrate are required to maximize this adaptation in the moments following an acute bout of resistance exercise.