Post workout shakes

On topics related to fitness and nutrition there is a lot of information on the Internet. Not always these data are true, so we recommend that you pay attention to this lesson dedicated to deepen the post-workout shakes.

We will explain whether or not it is necessary to drink them, based on proven scientific studies.

Is it necessary to consume a shake after training?

No, it is not necessary and we will explain why. The advantages of consuming post-workout shakes are often discussed, mainly because of the anabolic window that occurs in the body after training. It is also said that to avoid muscle degradation, the body needs a rapid carbohydrate intake. However, no scientific studies support such theories.

What is the anabolic window?

The anabolic window is a short period that occurs after training that can last between 30 minutes to 1.5 hours, where the body is receptive to the absorption of proteins and carbohydrates that will result in an increase in muscle mass.

Is it a gym myth?

As it is known, yes. There is no such magic portal where if you don't hurry up and eat something quickly after finishing your workout it will shut down and you won't be able to optimize your results.

What's the truth in all this?

According to scientific studies, there is a period in which muscle protein synthesis is elevated. This process does not last 30 minutes as rumored. It has been proven that this synthesis can last from 24 to 36 hours post-workout.

Dietician Victor Reyes states that it depends on the level of training. An average duration of the anabolic window can be 20 hours. Novices can even triple this time.

Is the post-workout shake totally useless?

Just because protein synthesis lasts longer than what is commonly known does not mean that ingesting a post-workout shake is useless. Its contribution of quality proteins and carbohydrates has a positive impact on the body. Only now that you know that it is not necessary to take it in a short period of time post-workout, do not worry if you do not do it daily. The proteins and carbohydrates provided by the shake can be ingested later through other foods. The important thing is that your diet is balanced in all its components to promote training results. One factor depends on the other.

However, the positive thing about drinking post-workout shakes is that they are easy to prepare when you don't have much time. They are a practical and effective solution:

• 4 Recommended post-workout shake recipes.

• Coffee, Banana and Almond Milk Shake.

Ingredients:

• 2 ripe bananas.

• 1 low-fat yogurt.

• 100 ml of almond milk, other vegetable milk without sugar or skimmed milk.

• ½ tablespoon of soluble coffee or a quantity to taste of prepared liquid coffee.

Properties: Yogurt and almond milk provide nutrients and protein. Coffee is energizing. Banana is the favorite fruit for the preparation of these shakes due to its function as a glycogen recuperator of the glycogen lost in training. Natural Oatmeal, Milk an