Post Workout Whey Protein Shake - How to Make One?
Post-workout whey protein shake should be the first meal consumed right after the workout in order to help with recovery and regeneration.
As such, it should contain the most important nutrients in the form of high-quality, fast-digesting whey protein and fast carbs in order to speed up digestion and insulin response.
Published: November 9, 2020.
Whey Protein Shake Ingredients
Whey protein shakes should be consumed only by healthy individuals that have no issues with digestion, diabetes, kidneys, liver, and similar. Before consuming such shakes, talk with your doctor, nutritionists, health specialists, etc, about potential health issues.
The main whey protein shake ingredient is of course - whey protein powder.
This example provides a whey protein recipe for a healthy 100+ kg individual, with a very slow metabolism (almost 50y old endomorph) - protein shake will be consumed right after full-body gym exercise with no cardio session after hitting the weights.
The main ingredients of the post-workout whey protein shake are:
- fast carbs,
- Optimum Nutrition 100% Gold Standard Whey,
- Optimum Nutrition BCAA,
- Optimum Nutrition Glutamine,
- C vitamin.
Optimum Nutrition 100% Gold Standard Whey is one of the most popular whey protein blends on the market, offering excellent quality for a rather affordable price. It comes in many flavors and different packages - my favorite is 5 pounds package, Double Rich Chocolate flavor.
It can be also used for daily shakes and smoothies, for example, blended with cottage cheese and berries - a quick and healthy meal that has fantastic taste.
For the most up-to-date offers and prices, feel free to check Optimum Nutrition 100% Gold Standard Whey Amazon link (link opens in the new window).
Of course, there are other great whey protein supplements on the market - if You are really interested in high-quality whey supplements and you don't mind paying some extra more, consider cold-processed grass-fed whey protein powders.
BCAA and glutamine are not required, but I simply like to spice up things a little bit - BCAA improves recovery and regeneration, while glutamine helps with the immune system and health in general.
Note: Personally, I consume glutamine only in post-workout whey protein shakes since the cells of the digestion system like glutamine very much (for good reason), and when the glutamine is consumed with whey protein, it is digested quickly and enters the bloodstream more easily.
As a very strong anti-oxidant, the C vitamin also helps with recovery and regeneration. Although I always add C vitamin into my protein shakes, I do not advocate adding mega doses of C vitamin.
The recipe itself is very simple - take one fully dry protein shaker bottle and add ingredients:
The actual amount of ingredients should be tailored according to individual needs and requirements. In this case: 20g of fast carbs, 10g of glutamine, 10g of BCAA, 60g of Optimum Nutrition 100% Gold Standard Whey and 200-300 mg of C vitamin.
As one can see, I am not adding creatine-monohydrate in my post-workout protein shake although this would be the ideal time to consume it.
Why? Well, since I am almost 50y old, I am not pushing myself to the limits and I am perfectly fine with my current strength and stamina.
All of the ingredients are in the shaker bottle - now, put the plastic mesh on top of the bottle, and close it firmly.
How to Consume Post Workout Whey Protein Shake?
Right after the workout, add water to your shaker bottle, shake it for 10-15 seconds, and let the foam settle for few seconds, and drink it slowly using small sips.
After that, add water again, shake it quickly, and drink again.
After that, drink plain water and drink it several times in the next 45-60 minutes.
And that is all regarding post-workout whey protein shake.
What to Consume After Post Workout Whey Protein Shake?
One of the main features of the post-workout whey protein shake is that is digests quickly, causing an insulin spike which 'forces' the cells to absorb nutrients faster than usual.
However, after the initial spike is gone, insulin can come crashing down and that should be avoided by consuming another meal some 60-90 minutes after post-workout whey protein shake in the form of a healthy meal that includes protein, complex carbs, and some healthy fats.
This first solid meal should be tailored according to your personal nutrition plan, but generally, it can contain lean cuts of meat, fish, eggs, egg whites, low-fat and cottage cheese, combined with green and leafy vegetables and salads with some whole-grain pasta.
Note: due to the very slow metabolism, my carbs are only in the form of veggies and salads. Whole grain pasta and brown rice are consumed only in the last meal before workouts in order to increase my energy levels.
And that is all regarding my post-workout whey protein shakes.
IMHO, there is no need for over-complicating things regarding whey protein shakes - if You are working out 3-4 times per week, that means that You are also consuming 3-4 whey protein shakes after the workouts. Also, if You are eating healthy, that means that you are eating 5-6 meals per day.
Now, what is more important for your health, these 3-4 whey protein shakes per week or those 35-42 meals per week?
Post-workout whey protein shakes are a very important part of nutrition for any active athlete but always look at the bigger picture...