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How to make a perfect Post Workout shake

Posted June 16, 2017

There's forever talk about nutrient timing, and which meals each day are the most important for contributing to a lean, performance body. There's one meal most professional athletes will never argue about though. That's the tried and true Post Workout (PWO). Most of the time this will be a shake. The main reason a shake is preferred is, if your body needs to perform at high levels multiple times a week, then a liquid meal form is the fastest way to restore glycogen before the next workout. It's also the fastest way to shunt recovery nutrients into hungry muscles.

For physique or fitness purposes, getting the PWO meal sorted is number one on the nutrition to do list.

Here's a guide to build your own ultimate PWO shakes for different goals.

Maintaining Condition:

For protein choose from: Pure NZ Whey or Pure NZ Primal Whey
For carbohydrates include: Pure NZ Rapid Oats
Include recovery aid: Pure Glutamine

Gaining Size:

For protein choose from: Pure NZ Whey or Pure NZ Primal Whey
For carbohydrates use in equal parts: Pure Maltodextrin and Pure Dextrose
Include recovery aids: Pure Glutamine, Micronised Creatine, and Pure Taurine

High Intensity Athletic Performance:

For protein choose from: Pure NZ Primal Isolate or Pure NZ Isolate
For carbohydrates use in equal parts: Pure NZ Rapid Oats, Pure Maltodextrin, and Pure Dextrose
Include recovery aids: Pure Glutamine, Micronised Creatine, and Beta Alanine

Serious Calorie Cutting:

For protein choose from: Pure NZ Primal Isolate or Pure NZ Isolate
For carbohydrates: Include no added carbs
Include recovery aid: Pure Glutamine

Vegan Hack:

Vegan protein powders have slower digestion rates than the above proteins. This is not necessarily a bad thing, but generally most people are seeking faster digestion PWO. Vegan proteins won't provide the same. If your body needs to perform at a high level and you're sticking to Vegan post workout, then the best nutrition hack is to add some of our vegan friendly amino's to your PWO meal mix: Pure BCAA Instantised, Leucine EAA, Pure Glutamine, and Micronised Creatine. All of these amino's offer you fast digestion speeds – and even faster than Whey!

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