Recipes

Best Post-Workout Shake For Maximum Muscle Gain

Add these ingredients to your post-workout shake to get the most out of your workouts.

To get the most out of your workouts, you need to properly fuel your body, and that means having the right post-workout nutrition, especially in your post-workout shake. Most people think all they need is protein powder after their workout, but there are lots of other supplements to take advantage of to power through your workouts, reduce your recovery time and maximise your gains.

Scroll to find out the best ingredients to put in your post-workout shake.

Click to jump straight to the nutritionals.

Post Workout Shake

Ingredients

Your body requires specific nutrients after a workout for optimum muscle growth, like protein, high GI carbohydrates and specific amino acids. Click on each ingredient to find out why you should take them your post-workout shake:

1 scoop (35g) Maltodextrin
5g L Leucine
1g HMB
1-2 scoops (30-60g) Whey Protein
1 ripe banana
  • 200ml skimmed milk or water

Method

1. Simply place all ingredients in a blender and process until smooth.

2. Consume within 1 hour of your workout for maximum benefits.


Enjoy this post-workout shake recipe? Check out more fitness recipes and articles.

  1. Wilson, G. J., Wilson, J. M., & Manninen, A. H. (2008). Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism, 5(1), 1.
  2. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, bjsports-2017.
  3. Connolly, D. A., Sayers, S. E., & McHugh, M. P. (2003). Treatment and prevention of delayed onset muscle soreness. The Journal of Strength & Conditioning Research17(1), 197-208.

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NUTRITIONAL INFORMATION
PER SHAKE

Best Post-Workout Shake For Maximum Muscle Gain

Nutritional Facts

Amount per serving

Calories 426kcal 9 Calories from Fat
% Daily Value *
Total Fat1g2%
Total Carbohydrates71g24%
Protein39g78%

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Jennifer Blow

Jennifer Blow

Qualified Nutritionist

Jennifer is our qualified AfN nutritionist, inspiring you with her tried-and-tested recipes and handy food hacks. She loves hill walking and cycling, loathes bad science, and loves proving healthy eating doesn’t equal plain, boring, and a lifetime of hunger.


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