Muscles are most primed to receive nutrients so they can recover and rebuild 30 to 60 minutes at the end of a workout. Here’s what’s happening in the body:
• Glycogen reserves have burned up working out, so they are depleted.
• Blood sugar has been used up and is low.
• Muscles are in a highly nutrient recaptive state, on the verge of catabolism, but very ready to soak up nutrients and turn anabolic.
This is the time when the body can quickly absorb fast-acting protein like whey. All those nutrients will quickly shuttle their way to muscles, jumpstarting recovery and rebuilding. Depending on when the work out occurs, replace any of these meals throughout the day with a protein smoothie made from EAS Lean 15, which contains a blend of fast-acting whey protein and slow-acting casein protein, which will help keep appetite in check until the next meal.
Mix 2 scoops with skim milk or water, ice cubes, and frozen fruit (if you choose). Blend well and enjoy. Then continue regularly scheduled meals.
For an optimized post-exercise meal, a good rule of thumb is to consume 1-3 grams of carbohydrates for every 1 gram of protein intake.