post work out shake

FUZZBUZZ4

Hey!

does anyone have any good post work out shake recipies? i am a woman looking to lose weight not bulk up

also do u guys add whey powder or anything like that?
:flowerforyou:

sassiebritches

Jiggle in the livingroom......that's my post workout shake :laugh: I crack myself up.....................

jessmomof3

Typically the recommendations are 4:1 ratio of carb:protein (so for instance 40g carb/ 10g protein). If you don't want to do recovery or protein shakes, then chocolate milk is a good option. Or if you do want to make a shake, try milk w/ a scoop of protein powder and some fruit. You can really vary the shake to your liking. :bigsmile:

And you really should refuel w/in 30 min to get the maximum benefits of recovery. A good book to read is Nutrient Timing by Ivy, I think?

April0815

I drink Gold standard 100% whey protein. I get either the vanilla ice cream or double chocolate flavor. I drink one after I workout and one 45 min-1hr before bedtime. I treat the one before bed as a night snack.

sandy429

Typically the recommendations are 4:1 ratio of carb:protein (so for instance 40g carb/ 10g protein). If you don't want to do recovery or protein shakes, then chocolate milk is a good option. Or if you do want to make a shake, try milk w/ a scoop of protein powder and some fruit. You can really vary the shake to your liking. :bigsmile:

And you really should refuel w/in 30 min to get the maximum benefits of recovery. A good book to read is Nutrient Timing by Ivy, I think?

Agreed. Protein shakes & recovery drinks are not the same thing. Another option is 8oz apple juice with 2 tablespoons vanilla protein powder.