After you finish a hard workout at the gym it’s important to feed your muscles with a good post workout meal. This is the most important meal of the day. If you workout hard and don’t have a meal within the next 30 minutes to 1 hour, you are wasting your effort in the gym.

After years of perfecting the science, bodybuilders have come up with an optimal way to achieve maximum muscle growth. Below is what is considered as an optimal meal to have after the gym.

Simple sugars

After a tough workout you will have depleted your glycogen stores. IE when you train hard, you use all of your carbohydrates as a source of energy. Afterwards its important to ingest a high glycemic carb to replenish your glycogen stores and spike your insulin. This will allow your body to absorb the protein shake you are about to have and get your body into the anabolic growth mode that is needed to build rock hard slabs of muscle. The best simple sugar to ingest is dextrose.

Whey protein shake

protein shake(42171)Credit: googleAfter taking the simple sugars its important to consume a whey protein shake. Whey protein is the fastest absorbing complete protein around. During other times in the day, this isn’t considered the best source of protein due to its fast absorption time. However, after a workout, your body needs to replenish itself and a fast acting whey protein shake is the answer.

You can choose any brand of  protein, they are essentially all the same but the tastes are different. I personally like to use Optimum Nutrition chocolate whey protein. I also like to blend it instead of using a shaker.

Remember, you want to consume some simple sugars with this meal. Do not mix your protein with milk. Milk has casein protein which slows down the absorption and is considered not optimal.

After consuming your protein shake and simple sugars, you may want to compliment it with some BCAA's or glutamine. However this is not 100% necessary. You will also want to consume a meal approximately 1 to 2 hours after your post workout shake. This meal should be low in fat, contain low GI carbs and a lean source of protein.