What is post-workout nutrition?
The post-workout shake is an essential meal for fitness and bodybuilding athletes. It increases performance and builds more muscle and strength. It consists of many different nutritional supplements. The post-workout shake is also a combination of readily available protein, carbohydrates, amino acids (BCAA + L-glutamine), and creatine.
When should the post workout shake be taken?
The post-workout shake could be translated as "shake after training," as it is recommended to be consumed immediately after training. The pre-workout shake is the opposite of a post-workout shake, which is usually a training booster. The short time window after training, within 30 to 40 minutes, helps the muscles absorb the nutrients particularly well. Recommendation: Prepare the post-workout shake dry before the start of your workout and simply add liquid, shake, and consume immediately after training. Efficient nutrient absorption after training is extremely important for targeted, rapid muscle building.
Post-workout – what to eat after exercise? The importance of post-workout nutrition
Post workout nutrition is divided into two phases:
The post-workout shake – This is a ready-to-drink shake taken immediately after training. A post-workout shake is designed to provide the body with important nutrients after training. Essentially, a post-workout shake is a protein shake designed to provide protein and often also contains carbohydrates to replenish glycogen stores. The most common form of protein is whey protein. Minerals and vitamins are also often taken after training to replenish micronutrients.
The post-workout meal – this refers to the meal after training. This so-called post-workout meal should contain plenty of protein, good carbohydrates (preferably short-chain carbohydrates, if not consumed in a post-workout shake), and creatine + L-glutamine.
Post-workout supplements are products intended and designed to be taken after intense training sessions. Typically, you can consume protein-rich meals post-workout, which is the most sensible option in most cases. However, a quick supply of amino acids and certain nutrients can be beneficial, and the so-called "anabolic window" continues to be exploited in bodybuilding. The anabolic window describes the body's increased ability to absorb nutrients, thus promoting faster muscle growth. While this hasn't been scientifically proven or even disproven, experienced bodybuilders swear by the rapid post-workout supply.
Post Workout Nutrition – For many bodybuilders, the most important meal after training is
When is a post-workout shake useful?
Post-workout shakes are especially useful when a meal shortly after training isn't possible (e.g., due to time constraints). They're particularly suitable for faster recovery and promoting muscle building. Especially if you're doing intense and long training sessions, either an intra-workout or post-workout shake is useful for stimulating muscle growth and restoring energy.
How important and what is a post-workout shake for?
Post-workout shakes can be consumed by everyone from bodybuilders to amateur athletes. Generally, comprehensive post-workout shakes are more in demand among ambitious athletes or bodybuilders, as they represent small optimizations in muscle building. Post-workout shakes are especially important for:
- Regeneration after training
- Rehydration
- Supplying the muscles with important nutrients
- Support in muscle building
- Reduction of cortisol, which is released in increased amounts during training
What should your post-workout shake contain?
There are differing opinions on this, and science is also intensively studying nutrient optimization during training. Post-workout shakes should definitely contain readily available amino acids to optimize muscle and recovery processes. Omega-3 fatty acids are very good, and additional EAA/BCAA can help with rapid muscle nutrition. High cortisol levels can also weaken the immune system due to exertion, which is why some coaches and athletes (continue to) recommend L-glutamine. Creatine is also a sensible post-workout supplement, as creatine stores are depleted after training and can be quickly replenished with creatine.
Post Workout Shakes in Bodybuilding – the optimal nutrients after training
Benefits of a Post Workout Diet
- Fast supply to the muscles
- Optimal regeneration
- Reduction of muscle soreness
- Better muscle building