The Best Post Workout Shake!

health_shake.jpgEverywhere I look I’m seeing bad advice when it comes to post workout nutrition for bodybuilders and weight trainers. So I’m going to explain what I consider to be the best combination of supplements for post workout.

A simple protein shake is NOT enough. Here’s what I recommend:

Ultimate post workout shake:

  • 30g of whey protein isolate
  • 70g of dextrose
  • 5g creatine
  • 3g glutamine

The key to the shake above is dextrose. Not enough people use it. Dextrose is simple carbs. When you take in a large amount of dextrose your insulin levels with spike. Insulin is what will move the nutrients in your post workout shake to the muscles where they’re needed. Research shows that 60-70g of dextrose is the optimum amount for a good insulin spike.

Some people prefer to take their creatine before their workout. That’s fine for them, but I like to take mine after. The reason I take creatine after is because creatine levels are depleted and the insulin spike will drive it into the muscle fast.

You’ll also notice I’ve thrown in 3g of Glutamine. Glutamine can reduce muscle catabolism (breakdown) and can promote a healthy immune system. Glutamine is cheap, and you only need around 3-10g a day.

So there you have it, add a few extra ingredients to your post workout shake and you’ll see the extra results.

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This entry was posted on 011346H Feb 2008 and is filed under Bodybuilding Supplements, Creatine Supplements, Glutamine Supplements, Protein Supplements. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.

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8 Responses to “The Best Post Workout Shake!”

  1. Posted by joel on March 12th, 2008 at 11:48 am

    I have heard many use oats and a banana. If these are used what would they replace, if anything?

  2. Posted by admin on March 12th, 2008 at 11:54 am

    Bananas and oats are both great for PWO shakes. Adding these adds carbohydrates, so it would replace the dextrose.

  3. Posted by Protein Junkie on March 23rd, 2008 at 10:14 am

    Thank you very much for that post..

    im always locking for new Shake ideas and tipps..
    Hope there will be more soon!

    Keep it up

  4. Posted by Trey B on February 24th, 2009 at 10:10 pm

    Is there anything that is premixed that has all of this?

  5. Posted by Eddie on December 16th, 2009 at 1:05 am

    I like making my shakes with Zero carb isopure protein (25 grams protein 0 carbs a scoup, serving size 2 scoups), 1 tbl spoon of peanut butter, half or whole banana. Is this a good post workout shake? should I add glutamine, dextrose, creatine? help :)

    I am 6′2 240lbs just trying to build muscle while burning away fat.

    Thank You
    Eddie

  6. Posted by Aaron M on January 16th, 2010 at 3:03 pm

    is this shake supposed to be in milk?
    is it fine to put all those ingredients in milk? (e.g. creatine)

  7. Posted by rick on May 25th, 2010 at 5:58 pm

    1st off, Thanks… makes sense
    Trying to get back in the gym after a year - 165lbs.

    1)Can i take take NO3 w/ Creatine?
    2)do u recommend Novadex xt
    3)what brand do you recommend for all
    THANKS

  8. Posted by Tom on August 17th, 2010 at 11:30 am

    Here is what I do.
    5lb EAS Whey Protein from Sams Club 30$

    2.2LBs Creatine Monohydrate 18$
    vitacost.com

    Muscle Gauge Nutrition Dextrose 10lb 19$ bodybuilding.com

    My post workout shake 46g Whey protein, 10g creatine, 75g dextrose

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