Are Recovery/Post Workout Shakes Necessary?
Magazines and supplement companies are some of the first people to talk about the “Anabolic Window”, Does this saying sound familiar? “You have 30-60 minutes after your workout to drink sugary carbs and protein because you body is “primed” to absorb it then.” The industry has made it seem like if you don’t have a sugar drink (that contains NO micronutrients) that you will shrink away to nothing, or not recover at all from your workout. That simply is NOT the case. Unless you are training at VERY high intensity levels multiple times per day…there is no need to “spike” insulin and consume a bunch of sugar after your workout. Personally I would much rather consume a whole food source of nutrition that is full of micronutrients like red or sweet potato’s. For example red potato’s are loaded with Vitamin C, a source of fiber and will fill you up much more than a sugar drink will! For me personally I have experimented in this subject and haven’t found it more beneficial to consume a post workout sugar drink, or have a post workout drink AT ALL….and just eat my next meal for the day (but if you know you can't eat for another few hours a small protein+carb drink would be beneficial). The bottom line is if you hit your protein/carbohydrate and fat needs for the day, you wont notice the difference in using a post workout shake or not using one. Some people may still need one to hit their protein needs for the day, in this case I recommend 30-60g or whey protein isolate right after your workout and then consume a whole food meal about an hour later.
ISSA Certified Personal Trainer/ Specialist In Performance Nutrition
Optimum Nutrition/ American Bodybuiling Sponsored Athlete www.Rogersonfitness.com