Right after a workout, your muscles are most sensitive to taking in nutrients. If you aren’t feeding your body after you train, your muscles will stay broken down longer.
After you get out of the gym, eat simple carbs and high-quality protein. The best bet is usually a whey isolate or a whey/casein blend with some form of carbohydrate powder like waxy maize or maltodextrin. Some people like to have real food with their protein, so eating cereal or a bagel works fine. As long as you don’t suffer from blood glucose problems, try to keep your carbs simple. Your goal is to get a slight insulin spike to help drive glucose into the muscle cells.
Eat your meal or shake within 30-60 minutes of finishing your training session. This means that if you leave the gym and head directly to the office, you might have to supp-and-drive. If your gym is close to your workplace, mix a shake and grab a bagel when you get there.
Feel free to add some recovery-based supplements to your shake. Glutamine, creatine, or BCAAs are great choices. Timing them after your workout can increase your recovery.
By Neale Cranwell