A post-workout drink is something you should definitely consider if you are serious about working out. Instead of drinking milkshakes, beer and other unhealthy drinks after a workout as a reward, consider the needs of the body after training before heading to the pub.

The muscles need protein after a weight training session and a calorie-rich milkshake will not have as much nutritional value as a protein shake. Research proves that the body is most likely to absorb nutrients immediately after exercise and a post-workout drink helps the body in increasing protein synthesis. This creates an anabolic state for the body to rest and repair itself and the highest catabolic phase (when muscle is broken down) after a hectic workout is 4 to 14 hours. Consuming a protein rich post-workout drink such as a protein shake or whole food shake within an hour after a hard workout will delay the catabolic phase. The post-workout drink will be effective for up to 90 minutes after exercise, but ideally it should be consumed within the first 30 minutes after exercise cessation for it to be rapidly absorbed into the body in order for the rebuilding cycle to begin quicker.

Muscles need carbohydrates to replace muscle glycogen and protein to begin the rebuilding process for muscle gain and repair. A sports drink is a good start in post-workout nutrition and athletes must choose an energy drink that replaces energy stores and lost nutrients. A post-workout drink should include a quality protein source that can be processed and utilized by the body quickly such as whey protein powder and a high glycemic carbohydrate source such as juices, honey or any other carb supplement such as maltodextrine, dextrose and waxy maize starch.

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Many people are not able to eat within an hour of exercising as there is shower, travel and food preparation time that usually makes it difficult to do so, but a post-workout drink can definitely solve such problem. The “four hour window" is used to describe the crucial hydration and nutritional stage 90 minutes before, 60 during, 90 after exercise that determines muscle growth, recovery and repair. By providing appropriate nutrition, the body is able to cope with exercise demands and an appropriate post-workout drink is a reward for a body that has performed well and will keep performing optimally.

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