Your post exercise shake (or meal) is the most important meal of the day. If you do not pay close attention to why you need this meal to be correct you are missing the whole point of exercise and nutrition. An after exercise meal will build your muscles more than the exercise itself. Here is why:
When you exercise at bursts of exertions you burn lots of fat and calories, but your muscles sugar storage start to empty. After the exercise you need to replenish them, you need to fill them up with good sugars, and this is where your post exercise shake comes into action.
Whey Protein After Workout
Let the Insulin Carry Excess Sugar Blood To Your Muscles.
Here are some points you should know about your post workout meal:
Within half an hour post exercise you should consume your shake. I will give you bellow a recipe for a shake soon. It should be super sweet, full of carbs and protein and no fat at all. I just love my vanilla flavored whey protein shake, it is such a treat as well as a necessity at the same time. Insulin deposits blood sugar in your muscles. When you put that super sweet meal into your body - you will have sugar in your blood, the next thing to happen is that the pancreas will secrete insulin that will collect excess sugar blood and deposit it somewhere in the body. This process happens every time you eat sweets. It has three option, either depositing the sugar in your muscles, liver or as fat in your stomach or hips. Your muscle sugar storage is empty. Because they are empty the insulin will, by default, deposit the sugar in your muscles thus replenish the missing sugar from your exercise. This is the only time when insulin will do that thus actually build your muscles rather than make you fat.
Here is the Recipe I Promised Before:
Pineapple Vanilla:
Ingredients:
1 cup water
1/2 cup vanilla yogurt
one cup frozen pineapples
2 table spoons honey - raw honey is best, that means it has not been heated
30 grams vanilla whey protein powder.
Method of preparation:
Mix it all in the blender until it becomes smooth to drink.
This is a very sweet shake, I use an organic maple syrup for my whey protein shake and one day I tried a bit of that on its own, I almost spewed because of its sweetness. Mind you I am not using sugar in any of my meals or drinks so I am not used to have something sweet anymore.
I recently bought 'Truth about Six Pack Abs' a book that you can find online written by Mike Geary. It tells you how to make more than 72 meal ideas and many more exercises that together will act as fat and calorie burners inside your body.