The ”Special” Post-Workout Drink
I’m going to let you in on a secret ingredient I use when concocting my post-workout drink after a hard day in the gym. This is only for adding size and mass, so if your goal is definition or weight loss, you wouldn’t want to drink this. So what’s the secret ingredient…….table sugar. And plenty of it.
After an intense weightlifting workout, your body is going to need protein (ideally within about 15 minutes) to help your body recover and repair the exercise-induced “micro-tears” to your muscles. In case you’re wondering it is tears as in a piece of paper tearing, not like the tears you occasionally weep (although some workouts may literally bring tears to your eyes…but that’s another story).
Anyway, aim for about 30 grams of protein for your post-workout drink. I like to use a cup of nonfat milk (10 grams protein) and a scoop of chocolate whey protein powder (20 grams protein). Many people already do this, but here’s the kicker. Next I add just under a 1/4 cup sugar for my less intense workouts (hey, we can’t always hit a home run in the gym) and the FULL 1/4 cup sugar (that’s right, baby) for the days when I really nail it in the gym and I’m in my groove.
So why the sugar? One reason is that you want to immediately begin to replace the depleted glycogen stores within the muscles that you have just thrashed in the gym. The other reason is the insulin spike you’ll receive from all that sugar. Insulin shuttles nutrients into cells (in this case muscle cells) and because the only other nutrient in your post-workout drink is protein, all those amino acids are prime to be absorbed when your muscles need it the most. It’ll usually take a few weeks to a month for you to start noticing the results.
By the way, I don’t add any fat to the drink, such as using lowfat milk. I don’t need any fat being re-routed in my body from all the insulin. Dietary fat also lowers the peak of the insulin spike which partly defeats the purpose.
If you’re a diabetic or have any underlying health condition, check with your medical provider first. It’s a lot of sugar that you’ll be taking all at once and it can do damage to certain people with certain conditions.
I noticed great results from this drink and so have others I know. If you’re looking to build size and your health supports it, you may wanna give it a try. It can often be just the thing to push past those occasional growth plateaus.