Do it ASAP! Ideally, within 30 minutes of finishing your workout. This is your “anabolic window.”
Refill your muscles and liver immediately after you finish exercising. Ideally this should be a liquid meal that will speed the absorption of protein and carbohydrates into your bloodstream. Immediately after exercising, your body begins repairing damaged muscle proteins, so give your muscles all the help they need. Otherwise it will take what it needs from the rest of your body and leave you feeling extremely sore.
Specifically, this is when you need simple carbs and protein to stimulate the transport of amino acids into the muscles, promoting protein synthesis. Give your body what it needs for promoting muscle growth after exercise: about 20 g of carbohydrates and 10-15 grams of protein.
Try one of these combos for the ideal post-workout recovery:
- A scoop of Vanilla SFH protein with 8oz orange juice (yeah, like a creamsicle)
- A scoop of Chocolate SFH protein with 8-12 oz of coconut water