SHAKE UP YOUR GAINS
Liquid Nutrition for Getting Lean, Strong, and Healthy
At Physiqology, we give all our clients trying to get lean, strong, and healthy every advantage. One of the ways we do this is by having them take a shake after their personal training session.
Drinking a shake after your workout restores muscle glycogen the energy source your muscle needs to operate up to fifteen times faster than if you just leave the gym and go and eat a meal.
It lowers cortisol the hormone released when you are under stress by spiking insulin levels (these two hormones are inversely related). High cortisol levels are linked to higher body fat around the waistline, so taking the shake can actually help you become leaner, faster.
Mix-ology 101
A proper post-workout shake consists of:
- 30-60g of a quality whey protein,
- 20-45g of glutamine,
- 5-20g of glycine, and
- 0-100g of carbohydrate, preferably from an organic juice blend.
These amounts are dependent upon the body composition of the individual, the desired aesthetic goal, and the type, intensity, and duration of the exercise program.
The best way to incorporate the shake into your workout is to start at the lower values for each nutrient, and titrate upwards as you monitor your progress. Do not use additional carbohydrate unless you are at the low end of the body fat spectrum – 10% or less for males, 15% or less for females. If the post workout shake makes you feel groggy or you develop gastric distress, you may have a dairy allergy. If you exhibit symptoms, try a different kind of protein, such as:
- Goatein, from Garden of Life.
- Ultra Protein Plus (a protein powder derived from yellow peas) from Douglas Labs.
- Rice Protein Concentrate from Biogenesis.
