If you want to maximize your time spent in the gym, you need to have the perfect post workout recipe for maximum lean muscle gains.
When you go in the gym and perform a hardcore resistance-training workout, you are doing nothing more than creating micro tears in the muscle and breaking your body down.
Unless you put the right fuel in your body it will not grow back bigger and stronger. One of the biggest mistakes people looking for quick muscle gains make is not understanding the importance of a quality post workout shake to optimize lean muscle gains and recovery.
This article is going to reveal the perfect post workout shake for maximum lean muscle gains and a speedy overall recovery.
If you are training like a monster in search of quick gains this post workout shake will drastically speed up your results.
This perfect post workout shake will help you accomplish the following:
- Speed up the time it takes your body to Recover from resistance training
- Increase your muscular strength and prepare you for the upcoming workout
- Shuttle amino acids into your cells instantly and initiate protein synthesis (the 1st stage of muscle growth)
- Boost your Immune System following a hardcore training session
- Increase your protein absorption and digestion so the amino acids you are consuming are used for lean muscle gains and not excreted as waste
Let me break down what is in this recipe so you can start reaping all of the amazing benefits this shake has.
Every ingredient in my post-workout shake has sound nutrition science backing up my claims. This is not “bro science” but rather the best damn post workout shake recipe you will ever see.
Let’s dive in and see what’s in this beast!
Perfect Post Workout Shake Recipe
Let’s first take a look at all of the ingredients in this shake, and then I will backtrack and tell you why I included each one and give you my simple breakdown so you can figure out how much to include in your recipe based on your body weight.
- Beef Protein Isolate
- Dextrose Powder
- Micronized Creatine
- Vitamin C
Let’s break down why I have included each of these ingredients, as well as a calculation so you know how much to include for maximum lean muscle gains.
Beef Protein Isolate
- Digests Easier than Whey protein
- Contains natural Creatine
- Abundant in BCAA’s
- I enjoy the taste
Since Beef protein isolate is priced right around the same as whey isolate I give it the thumbs up for the post workout shake. Beef protein isolate digests easier for me than whey protein and you can’t beat the 2.5 grams of natural creatine per serving.
I recommend consuming 20 grams of beef protein isolate per 100 lbs of bodyweight, post workout.
Right after you workout you need to pair your fast digesting protein with a fast digesting carbohydrate source. This is the proven recipe for success and will help to shuttle all of the amino acids from the protein into your cells.
Insulin is highly anabolic post workout as well and nothing has a higher rating on the glycemic index than pure dextrose powder with a rating of 100.
Consuming Dextrose post workout is the easiest and cheapest way to spike your insulin levels, initiate protein synthesis (recovery), and shuttling all of those amino acids directly into your cells.
You should pick up a bag of NOW foods Dextrose powder and consume 40 grams for every 100 lbs of bodyweight.
Colostrum is a little known ingredient that has powerful muscle building capabilities. Colostrum is actually the main ingredient that makes up the popular bodybuilding supplement Bio-Gro.
I recommend you pick up a small tub of pure colostrum and add it to your post workout shake.
Colostrum is loaded with bio-available growth factors such as IGF-1 and has been shown to be better at building lean muscle mass and increasing strength than whey protein.
Colostrum will also help you with digesting your protein shake. In the off-season Mr. Olympia winner Phil Heath swears by the muscle building and digestion benefits of colostrum. Take it from the most muscular guy in the world – this stuff works like a charm!
I recommend consuming about 5 grams of colostrum per 100 lbs of bodyweight in your post workout shake.
Creatine helps increase the energy output of your muscles during compound lifts, which helps you lift more weight.
Each workout you use up your creatine stores, so it is vital to consume creatine immediately following resistance-training to prepare you for the next workout.
Creatine has been around for ages and is one of the few scientifically proven supplements to increase strength.
Micronized creatine is creatine monohydrate that has been broken down into smaller particles so your body can absorb it easier.
Many gym goers consume creatine pre-workout but don’t consume creatine as a post-workout supplement. This is a shame! If you want to reap the strength and muscle building benefits of creatine you need to constantly keep it in your system.
The best way to do this is to make sure you get it in with your post workout shake.
You should be consuming 2.5 grams of creatine per 100 lbs of bodyweight in your post workout shake.
You will also be getting some natural creatine in your beef protein isolate so you will have a nice dose of creatine between the two.
When you are in the gym training for long periods of time you are running your system down and causing your cortisol levels to rise. What is one of the best vitamins to combat cortisol levels and a suppressed immune system?
Vitamin C of course!
By consuming vitamin C immediately after a workout, you are giving your body a healthy boost of the key vitamin it needs to maintain a healthy immune system and block the cortisol from your body.
No need to get carried away with your vit C consumption post workout. Just a simple vitamin C pill with your post workout shake will do the trick!
Here is a quick recap of the perfect post workout shake for maximum lean muscle gains (All calculations are based on Per 100 lbs of bodyweight)
- 20 Grams Beef Protein Isolate
- 40 Grams Dextrose
- 5 Grams Colostrum
- 2.5 Grams micronized creatine
- Vitamin C pill
With this post workout shake, you will reap all of the benefits from your hard work in the gym and should see some quick lean muscle gains!
Time to get cut like a diamond!