We all know that consuming protein shakes after a heavy training session helps build muscle mass. But if you add a few ingredients in those shakes, you will get all the necessary nutrients for a faster muscle growth, you will speed up the recovery time and will be ready for the next session in no time.
In case you want to make the perfect shake which will give the results you strive for, you need the following ingredients:
Whey protein is ideal for your shake. It is easily digested and muscles absorb it faster. Pay attention that it contains at least 80% protein, and it is up to you to choose the manufacturer.
These easily digestible carbohydrates will provide your body with all the nutrients it needs.
Creatine has a lot of fitness benefits which significantly increase muscle growth and strength. Some manufacturers advise drinking the dose before training, so put half of the dose in the shake, and consume the rest with water 20 to 30 minutes before training.
4.BCAA (Branched-chain amino acid)
The decomposed chain of BCAAs is made of special blocks of protein which support muscle growth and improve their strength. Try it with a ratio of 45% leucine, 25% isoleucine and 30% valine.
This is the most saturated amino acid which also evaporates from the body fastest. While providing a faster muscle growth it also makes the immune system stronger.
How much do you need?
For men who weigh between 80 and 95 kg:
Powder protein – 30 to 40 grams
Waxy Maize – 60 to 80 grams
Creatine – 5 to 10 grams
BCAA – 6 or more grams
Glutamine – 8 or more grams
Mixing the ingredients
Mix in a shaker with a blender with about 400 ml of water or milk. You can consume it before training, or half mid-workout and the other half at the end of the training.
However ,it is up to you to find out the best way of consuming the shake that will give you the desired results, because every organism is different.
Note: Protein shakes are a dietary supplement only. Never skip meals thinking that the shake will compensate for all the nutrients from the food.