If you’ve been following the blog for a while, you’ll remember I posted a similar article some time ago – well, after some good feedback I decided to write on the budget version of that for those of you who may not have it in their finances to invest in something like Casein Hydrolysate.
Let’s get started.
If you’ve been working out long enough, you come to discover that a bog standard whey concentrate shake is all fine and good, until your workouts start getting a little more…technical.
That is to say, until they start getting a little more intense. You’ll remember the last post-workout shake article discussed level of intensity – this one is no different.
For those who’ve bought either SUPP UP. No Bull, Whole Food Military Nutrition On The Go, or SUPP UP. No Bull, Whole Food Military Nutrition At Home, you’ll know why the ingredients in this workout shake in particular are so damn effective, as in both books I’ve listed the importance of the ingredients, their benefits, and why (not to mention how) they work together so well.
This works quite well in conjunction with my workout book, SUPP UP. No Bull, Gym In A Bag Workout Guide, which provides guidance on the best portable workout equipment to own, a complete breakdown of how muscles are effectively worked, and a chapter full of customizable workout plans. If you haven’t already check it out now, either in paperback or as an e-book.
Side note: I’ve added one more ingredient which you’ll understand the importance of momentarily.
Makes: One post workout shake.
Prep Time: 1-2 minutes.
Cook Time: 0
Total Time: 2 minutes
Items Needed: A protein shaker bottle. OPTIONAL: A hand blender (if you like it smooth) OR a protein shaker bottle with a blender built in.
- 60 g of Hydrolysed Whey Protein
- 12 g HBCD (Highly Branched Cyclic Dextrin)
- 5 g Creapure (micronized creatine)
- 5 g Glutamine
- 500 mg (about 2 mini scoops) ALCAR (Acetyl L-Carnitine)
- 275-300 mL Water
- Fill your shaker with 275-300 mL of water.
- Throw in all your ingredients.
- Give it a rigorous shake, or push the button to blend it (if you have a shaker with built in blender)
- Take off shaker top.
- CHUG CHUG CHUG.
There are a several reasons this shake is much, much better than your basic standard whey protein concentrate shake.
While whey in general has a complete absorption rate by the body, Hydrolysed Whey protein is absorbed much faster than whey concentrate, meaning that time after your workout when your muscles are still “hungry” is going to be used effectively, by avoiding any catabolism of hard earned gainz.
HBCD doesn’t have the “crash” like Maltodextrin, and works effectively with Whey Hydrolysate (and Casein) (explained further in both books), ensuring muscles are fed properly, while helping protein reach the muscles – thus leading to better, more rapid gains from said workouts.
Glutamine helps reduce DOMS (delayed onset muscle soreness – that feeling where your whole body feels like hell after some intense workouts), but also has healthy gut benefits – it keeps your small intestine healthy by repairing its mucosal lining. Something very, very important when considering the damage and erosion that can be caused by free radicals in the body (not to mention pain killers we’ve all taken at one point in life).
Micronized Creatine is included for obvious reasons, and ALCAR, well, if you read the book you’ll know why I like to think of it as a little secret weapon.
As always, with any workout, you want to make sure you’re getting enough water, and to always add electrolytes to your water.
And now time to plug away (these muscles ain’t gonna feed themselves)…
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If you really liked this post, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover other supplements that are worth your time and money, separating the bunk from the useful.
Both nutrition books work very well in conjunction with my workout guide, SUPP UP. No Bull, Gym In A Bag Workout Guide, which provides guidance on the best portable workout equipment to own, a breakdown of how muscles are and can be effectively worked, and customizable workout plans. If you haven’t already check it out now, either in paperback or as an e-book.
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
SUPP UP. – Get your copies now.
If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.
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