12 Best Post Workout Shakes Tested in-depth

Post workout drinks, also referred to as recovery drinks, are made to refuel your body.

They contain the protein, carbohydrates, and other nutrients your body craves after extensive and taxing physical activity. Additionally, they are highly portable, so they are great for people on the go, that workout on location, or even as a quick meal replacement if you are in a rush.

However, not all post workout drinks are created equal, so reading the nutrition label will help you choose one that meets your dietary needs.

Below is a simple guideline on the perfect time to take the post work out shakes.

For highest protein synthesis, drink your post workout shake within an hour of working out. This includes high aerobic activities, including running.
Research shows that post-workout shakes that are high in protein still have an effect up to 24 hours after a workout

A simple guide below will be useful.

Research shows that about 20 grams of post-workout protein is most effective.
Doctors say the amount of protein intake post workout is more important than timing.
Overall diet matters, too. Protein intake should continue throughout the day.

The most effective time to drink one of these shakes is just after you finish your exercise. This is the time when muscles have been successfully broken down from your workout and in major need of protein intake to help rebuild tissue. Now, just one shake per day will do it, unless of course, you tend to eat plenty of foods with more protein throughout each day. The key is to provide the body with optimum amounts of protein every few hours, to keep a constant intake of building assistance for the muscles.

It’s important to know the different types of protein also, this is because the type of protein you use matters with regards to achieving your fitness goals.

Casein protein: it takes longer when digesting than concentrate/ isolate proteins. Serious runners or athletes also bodybuilders often take the casein protein at night before bed. This protein has the ability to deliver a supply of proteins (amino acids) during the whole night, as they sleep.
Isolate whey: it’s a protein type that is absorbed quickly by the body, it is best taken after a training/ workout session. Its able to direct the amino acids & the proteins into the body’s depleted muscles. Generally, it is suitable to be taken between meal.

Below are some of the additional supplements, that athletes can consider taking:

Vitamin C Supplement

You should take the Vitamin C supplement in case you normally experience a wheezing chest or a cough after your workout sessions. You can add it to your recovery drink even though it, not a must take a supplement. Its meant for people with breathing difficulties. It’s also an antioxidant which can assist the body recover faster after a stressing activity/ strenuous workout.

Tart Cherry Supplement

You can add a tart cherry in case you always experience inflammation after working out. Consuming ginger or cherry tart will reduce chances of the muscles experiencing inflammation after undergoing very strenuous workouts.

Creatine as a supplement

Include creatine in your supplement intake, in case your fitness goal is gaining muscle mass. It is favored and preferred by many bodybuilders, since its able to add muscle mass, even by 10 pounds & also increase the body strength with a change of 10%. You will need to consult with your doctor, prior to adding creatine as a supplement as part of your recovery supplement. If you engage in strenuous sporting activities like cycling, marathon running creatine will not be able to provide the body with the needed amount of energy for an optimal recovery. Also if you use creatine, avoid using it together with caffeine, as caffeine might counteract most of the benefits that the supplement is supposed to give to the body.

Anti-Oxidants Supplement
You can use antioxidants in enhancing the recovery of the muscles after a workout, though they are not a necessary supplement for a recovery drink. Antioxidants are able to promote the overall health, increase the stamina and the energy. Turmeric, a yellow spice is similar to ginger. The root vegetable contains antioxidants which can reduce inflammation hence faster recovery. Maca a Peruvian plant which is a root also has antioxidants, which maintain the all round good health, at the same increase stamina and energy. The foods are mostly available in powder form hence easy to blend into a recovery shake.