Post Workout Protein Shake For Muscle Recovery

I'm a firm believer that you should have your protein in your gym bag to consume immediately after your last set. This is the optimal time to ingest a fast absorbing protein that will be quickly absorbed in your system and delivered to your muscles. Whey Isolate is the premium form of fast absorbing protein with research stating that it can be completely digested within 20-30 minutes after consumption. Typically a good quality whey isolate will cost you more money but in terms of effectiveness it's well worth the additional cost. Keep in mind the additives that accompany any protein as well, you'll want to make sure it has a healthy dosage of BCAA's and if possible glutamine.

Personally I like to add a couple extra vitamins to my post workout shake to help in muscle recovery. Vitamin C (1000mg) and E (400mg) prevent free radical accumulation after exercise which will help you get rid of the damaged particles that are in the bloodstream after an intense workout. In addition to those, I also put in 1000mg of vitamin D in with the shake as its been proven to play a role in muscle function and structure as reported in the Scandinavian Journal of Medicine & Science in Sport. (2010)