Previously I discussed how important post workout nutrition was, and that Biotest Surge was an excellent product fulfilling those needs. However, it can be quite pricey, and a month’s supply could cost around $60 if you workout every day.
Luckily, you can make a great post workout drink by yourself using some materials you may already have.
Ingredient 1: Protein
Whey protein is very common to all types of athletes, and that happens to be one of the main ingredients.
You want to have .4g of protein in your shake for every kg you weigh. For example, if you weigh 150 lbs, or 68 kg, you would put in 27.2 grams of protein.
Buy 100% Whey Protein – Gold Standard
Ingredient 2: Carbohydrates
Dextrose and Maltodextrin are the best simple carbs to use, and are also very affordable. It is recommended to have equal amounts of both.
You must put in .8grams of carbs for every kilogram you weigh. So, again, a 150lber would be 68kg, or would be using 54.4 grams of carbs. Remember, split the carbs evenly between dextrose and maltodextrin, ie use 27.2 grams dextrose, 27.2 grams of maltodextrin.
Mix everything with a tall glass of water and now you have an excellent post workout shake that didn’t break the bank. Virtually identical to many of the offerings on the market, much cheaper for just a little bit of work.
You can also add up to 5 grams each of creatine monohydrate and BCAA’s (branched chain amino acids), to help with your muscle retention/building, and recovery time.
Buy 100% Pure Creatine Monohydrate Powder
Buy BCAA-NutraBulk Branch Chain Amino Acid, 1000g
**Please consult your doctor about supplement intake. This article is an example of recovery drinks, use at your own risk.**
