Performance
Post-Workout Recovery Shake
Also known as: Protein + Carbohydrate blend
A
Evidence
Protein + carbs for optimal recovery. The anabolic window is real but wider than thought.
Primary uses
- Recovery
- Muscle protein synthesis
- Glycogen replenishment
How it works
- Protein triggers MPS
- Carbs replenish glycogen
- Insulin enhances nutrient delivery
Dosage
- Typical range
- 20-40g protein + 30-60g carbs
- Timing
- Within 1-2 hours post-workout (window is flexible)
- With food
- As shake
- Duration
- After training
- Special populations
- All athletes post-training
Forms
- Powder blend
- Separate components
Safety
Common side effects
- GI upset if drunk too fast
Contraindications
- Dairy/soy allergies (check ingredients)
Evidence notes
Protein + carb combination well-established for recovery
Grade A: Multiple well-designed human trials support the main claims.
Related in Performance
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