Make the Perfect Post-Workout Shake for Max Gains

Make the Perfect Post-Workout Shake for Max Gains

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Perfect post-workout shake

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.

Troy Adashun, author of this article

This perfect post workout shake will help you accomplish the following:

  1. Speed up the time it takes your body to Recover from resistance training
  2. Increase your muscular strength and prepare you for the upcoming workout
  3. Shuttle amino acids into your cells instantly and initiate protein synthesis (the 1st stage of muscle growth)
  4. Boost your Immune System following a hardcore training session
  5. 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
  • Colostrum
  • 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

Muscle Meds Carnivor Beef Protein
Muscle Meds Carnivor Beef Protein
Beef protein isolate is my favorite post workout protein choice by far. I prefer it to whey protein isolate for a variety of reasons.

  • 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.

Dextrose Powder

Dextrose powderRight 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.


Bio GroColostrum 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.

Micronized Creatine

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 creatineMicronized 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.

Vitamin C

Vitamin CWhen 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!

Post workout
Don’t let this happen to you post workout… make a shake!

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!


  1. What about creatine loading? I’m having a hard time with all of the different suggestions on this – and being female. This is saying 2.5g creatine per 100 lb – my creatine is 4g per scoop – and ive read if you load, you do a 10 wk use with 18g a day the first week, then down to 8g for the next two weeks, then off a week etc… So what is most effective? I’m trying to build muscle at 114lbs 5’6″. I drink a 25g whey shake and half a banana after my workout and put the creatine in the whey. Also – if you use the dextrose you mentioned here, do you still need a simple sugar/fast carb source with your post workout meal/shake? Thank you!

    • I would just take 5g/day creatine, if you don’t want to load just make sure to take it before your workout.

      And yes you only need one simple sugar source, so if you want to do a banana instead of dextrose, that’s fine!

      • I just want to do whats most beneficial for muscle growth – whether its loading or not. Currently I mix it with my whey post workout – and yesterday I started to load with 12g and was going to do the same today. So you don’t think that’s necessary or is it just personal preference? Also, so you’re suggesting I take my creatine pre-workout?

        Thx Jen

        • To my knowledge, if you consume creatine pre-workout, it will be in your muscles during your workout, which is when you want it. If you load, it is always in your muscles. Either way works.

          If you don’t want to take creatine before your workouts, then yes you should load.

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