Weightlifting Nutrition – 5 Ways To Power Up Your Post-Workout Shake
© Doug Champigny, http://flirtingwithfitness.com
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You’ve hit the gym hard and need to make up your post-workout shake. As a serious weightlifter you know that your post-workout shake is as important as your weightlifting, and you understand the need for healthy nutrition when trying to build lean muscle. So let’s look at five ways you can power up that shake to give you even more benefit…
Add More Protein
Since the most important part of your nutrient restocking is protein, let’s add some more – but not more whey protein. Whey protein can only be absorbed at a certain pace and it clears the body in about 90 minutes, so adding more whey protein would just be a waste. Instead, add liquid egg whites. A cup (250g) of egg whites contains 0 fat, 0 carbohydrates and 28 grams of protein. Egg whites still have a very high biological value (BV) but stay in the system longer and digest more slowly, meaning you’ll still be absorbing protein after the whey has cleared your body.
Use Chocolate Milk As Your Base
Instead of mixing your protein with water, juice or white milk, use partly-skimmed chocolate milk instead. Since you need protein, carbs and fats as part of your healthy nutrition and especially following your post-exercise shake, chocolate milk fills the bill nicely. One cup of 1% has 2.5 grams of fat, 27 grams of carbohydrates and 7 grams of protein, plus many brands add vitamins A & D as well. And once you add your whey protein and liquid egg whites you’ll see the resultant nutrient breakdown is excellent for your recovery.
Add A Teaspoon Of Ground Cinnamon
Without getting too technical, the sugars in your shake cause a rise in insulin – and that insulin is necessary to transport the nutrients to your muscles. But if you’ve been reading up on healthy nutrition, you know that too much insulin over an extended period leads to Type 2 Diabetes. Amongst many other health benefits, cinnamon helps to regulate your blood sugar levels – not a prevention, but one step towards keeping your body in balance. Of course, it helps that most people love the taste of cinnamon – how long since your last cinnamon bun?
Take A Fish Oil, Krill Oil Or Omega-3 Supplement
There’s been a lot of press lately about all the benefits of supplementing with Omega-3, an essential fat your body needs for a myriad of bodily functions. In this instance, it helps with both the nutrient absorption and the health of your muscle cells, so don’t skip this vital step. Don’t add it to your shake, just use your post-workout shake to wash down the capsule.
Add A Vitamin D-3 Supplement
Chances are you already knew that Vitamin D helped build healthy bones and teeth, right? But did you know that Vitamin D helps with the absorption of some nutrients? Include a Vitamin D-3 (the most common form of it) supplement when you take your Omega-3 to make sure your body can most easily use all the great nutrients in your post-workout shake.
These 5 low-cost steps, when added to your premium whey protein, will go a long way towards powering up your post-workout shake and help you get the most from your weightlifting session. Try and drink it within 30-60 minutes of your workout to take advantage of the maximum-uptake window – the sooner the better. As with any supplementation, make sure your doctor has approved the ingredients for your particular use, in case any pre-existing conditions would be affected, and barring any issues you’ll be on your way to your healthy nutrition goals while maximizing the results from your time in the gym!
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Nice post Doug. The vitamin D3 is a valuable addition to any serious lifters supplement regime!
Hey Matt – Thanks for stopping by – great to see you here! Really love your MattToronto blog – one of the best in the biz! And you’re right about Vitamin D, it’s surprisingly helpful for healthy nutrition yet until recently most doctors were against it. TC, Devon & I take 1,000 IU each morning as part of our nutrition regime, then again right after each workout. In fact, the steps above are exactly how we fix our post-workout shakes every time.