After a strenuous workout, your body is typically in a very fatigued and stressed state. You’ve taken your body close to, if not all the way up to, it’s limits and now your body is in need of some repair and rejuvenation. If you don’t give it what it needs right now, you’re going to be out of balance for the rest of your day and you could suffer a post-workout energy crash. This is a great time to introduce a protein shake that doesn’t fall outside of the weight loss tips you’re trying to follow.
As you probably know, the best source of immediate energy for you body is carbohydrates, but, you want to make sure you’re giving your body the right kind of carbs. Any type of refined carb, such as white rice, white bread or simple sugar, is going to raise your blood sugar levels incredibly fast. This will cause your body to release a huge amount of insulin to try to convert all of that sugar. Once it’s all converted, you’re left with all this insulin in your blood, which causes that “sugar crash” you may have heard about.
To make sure you don’t go through these sugar and then insulin spikes, it’s important to make sure your carbs release into your body at a slow and steady pace. For this reason, select a carbohydrate with a lot of fiber in it, such as fresh fruits and berries as well as whole oats and brown rice.
A great after workout protein shake would normally start with protein, of course. I try to pick one with little to no carbs, especially sugar. You’re already battling the massive amount of sugars we find in everything else we eat, no point in having it in your protein powder as well. To help reduce the amount of fat in your diet, I would suggest using water instead of milk. If you add in some whole oats and blend them up really well, they will add a nice thickness to your shake. Include some of your favorite fruits such as a banana or even some berries to help replenish our energy stores and you’re set for a wonderful post-workout recovery.
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