ANSWER
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A post-workout shake should first and foremost be sufficient
QUICKLY AVAILABLE CARBOHYDRATES (with high glycemic index and low dextrose equivalent) to replenish depleted glycogen stores.
The second important component is a
QUICKLY AVAILABLE WHEY PROTEIN . Whether you choose a concentrate or an isolate depends on your individual goals and, not least, your budget.
Competitive athletes usually use the purer isolate form. It contains less fat, fewer carbohydrates and therefore less lactose than the concentrate.
Even higher quality is whey hydrosilate, which is absorbed by the body the fastest. Unfortunately, it is inedible on its own as a powder, which is why it is only offered as a dietary supplement in combination with other protein compounds (such as concentrate and isolate).
One such example is TRIPLE WHEY WITH 3 DIFFERENT WHEY COMPONENTS , which, when ideally combined, achieve a higher biological value than the individual protein building blocks.
TIP: PWN OPTIMIZATION
If you want to optimize your post-workout shake even further, you should add amino acids - especially in the form of BCAAs.
PURE BCAA PRODUCT a
PRODUCT WITH ALL AMINO ACIDS preferable. While a complete amino matrix has to pass through the liver and is thus partially broken down, the three branched-chain amino acids L-leucine, L-isoleucine and L-valine can be absorbed directly by the muscles and thus develop their effect more effectively.
In combination with carbohydrates, BCAAs have an insulin-stimulating effect: This results in optimal insulin release, so that amino acids and carbohydrates reach the muscles effectively and quickly, where they are available for building processes. BCAAs are also useful immediately before training. By being used to generate energy during a workout in the absence of glycogen, they protect muscle tissue from breaking down.
TIP: AMINOS FOR CONSTANT INTAKE
However, if you want to achieve a consistent intake of amino acids that goes beyond post-workout nutrition, you can
AMINO TABS WITH COMPLETE AMINO ACID MATRIX They are absorbed slowly by the body. Therefore, they are available to the muscle cells as building material for a longer period of time. It is particularly useful to take them with meals (to increase protein intake) and directly before going to bed.
Another plus in the post-workout shake is
AN EXTRA PORTION OF GLUTAMINE . This amino acid promotes rapid recovery. Studies have shown that you use up to 40 grams of glutamine during training. Compensating for this loss ensures a rapid transition from the recovery phase to the building phase.
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INFO@FREYNUTRITION.DE
This will then be answered personally by Andreas Frey in the form of a column and published here!
