What is the Best Post-Workout Shake?

If you have a few free moments at some point over the coming weeks, I'd appreciate if you could take a look at a few links to information regarding post-workout nutrition, as well as some information from Alan Aragon. I'd be especially interested in getting your take on those claiming that chocolate milk is as good as or better than a whey hydrolysate and dextrose or maltodextrin and BCAA mixture.

II. While speed of absorption of proteins is important, those nutrients should also be as anabolic as possible.

The amount of immunoglobulins in the protein is another important factor, as the higher the immunoglobulin content, the more immune system strengthening qualities the protein has. Higher rates of immune system reinforcement mean more anabolism.

Quality whey protein concentrates provide higher sources of immunoglobulins when compared with isolates. Though they are not the fastest, speed of absorption is not the only issue to consider. You can think of it as not the fastest, but fast enough, other factors taken into consideration.

III. Nutrient density is important.

The old saying is that you are what you eat, and that holds true even in post-workout nutrition. Just as there is need for selectivity in protein for the post-workout shake, there should also be an intelligent selection of additional post-workout calories.

Given those facts, I fortify all my post workout shakes with the following:

30-45 grams of glutamine, to counteract muscle wasting, and improve the immune system through gut repair,

1-15 grams of glycine, to ramp up phase I detoxification of the liver, and to assist in raising growth hormone,

1 serving of a quality greens drink, to supply antioxidants and to help alkalize the cells, which become more acidic as exercise progresses.

Clean sources of carbs, usually from organic berries or juices. The amounts that I use are body composition-dependent. I do not use any carbs with a male until they are below 10%, or with a female until she is below 15%. This brings me to my next rule:

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