Yo, what's going on, guys?
Troy here with MuscleTactics.com.
I just got done working out and I wanted to share with you guys the perfect post-workout
shake to get really ripped, get all diced and shredded for spring season and beach season
and anytime you just want to look more ripped.
It's so important to put the right things in your body right after you work out.
You want immediately after you work out to replenish your body with the fuel that it
takes to increase your strength, increase your muscular endurance, help your body recover
really quick, up your strength levels and most importantly, what this post-workout shake
does is it maximizes your workout intensity.
If you're working out five, six, seven days a week, you want to constantly be putting
things in your body that are going to increase your workout intensity because your workout
intensity, how long you trained for, how much weight you lift, your overall enthusiasm and
how energetic you feel throughout the workout is going to dictate how quick you get ripped.
It truly is the x-factor when it comes to really getting ripped and shredded - your
workout intensity.
I want to share with you guys a little post-workout shake here.
I just got done doing a back and biceps workout and I always carry this stuff with me in my
gym bag.
I want to share my exact formula for the perfect post-workout shake.
What I always have here is I have a little Blender bottle right here.
This is just a little thing to carry around.
I have a little bit of dextrose powder and a little bit of L-glutamine in here.
I actually put it in the pre-workout section.
This is like $4 or $5; I think I got it at a vitamin shop.
This makes it really easy to separate your powders.
Another thing we're going to add in here is we have some micronized creatine powder.
And we have - this is just straight up some cheap whey concentrate.
Let's see what we have for the ratios - it's a whey protein isolate and a whey protein
concentrate, so just a really rapid-digesting protein source.
No need to spend a bunch of extra money for the really fancy stuff.
Protein is protein, as long as it's not a really slow-digesting casein protein powder.
This will do the trick.
This only has 1 g of fat, only 3 g of carbs, 34 g of protein/serving.
And then we have beta-alanine.
As I've mentioned here, we have a little bit of dextrose powder and a little bit of L-glutamine.
Why do we have all this in our post-workout shake?
As I said, when you're trying to get really ripped, we want to maximize our workout intensity.
So first and foremost, we just got done doing a really good workout.
The number one thing we need is we need protein.
I recommend - you don't need to get carried away with it, but if you're 150 and 200 lbs,
at least get 25-30 g of protein in your system just to initiate that protein synthesis and
shuttle the proper amino acids into your cells and start the process of recovery.
Just one serving of protein will do.
You don't need to get really carried away.
I know a lot of guys who are consuming 60-70 g of protein post-workout.
It's more important to get protein from whole food sources about an hour to an hour and
a half after your workout, so don't get carried away.
I recommend between 20-30 g.
Next up, I recommend about 5 g of micronized creatine.
This is creatine that's been broken down into smaller particles just so it can be absorbed
in your body easier.
This creatine is going to help you maximize your strength, maximize the energy output
of your hardworking muscles.
When you hit those compound exercises, you're hitting your really intense weight training
sets, this creatine is going to allow you to put more force.
This should help you a little bit with your bench press and your squat and your deadlift,
and obviously the concept of getting bigger.
It all starts with getting stronger; you're not going to get bigger unless you get stronger.
Put about 5-10g of creatine in your post-workout shake, because keep in mind, a lot of guys
only take creatine before they work out.
When you go through a really intense workout, you're depleting all your creatine levels
in your body, and then you're going in the gym, say, they next morning or sometime the
next day and then you're not going to have the strength level that you had before.
You always want to be replenishing creatine levels.
You want to be maximizing your strength.
This is so crucial when you're working out five, six, seven times a week, when you're
getting lots of compound exercises, when it's your bulking season and you're hitting those
weights hard, always get creatine in your system.
I recommend I'd say at least 5 g, if you're 130-140 lbs.
You at least want 5 g.
If you're a bigger guy, say, 210, 215-220, you still want to have - I'd say you go all
the way up to about 10 g if you're over 200 lbs.
This stuff, your body should be absorbing most of it.
It's micronized creatine; it's broken down in smaller particles, so I highly recommend
this stuff.
It's also really cost-efficient.
Next up, this is an ingredient that not a lot of people think to put in their post-workout
shake.
We put beta-alanine in our post-workout shake.
Beta-alanine and creatine, when you combine the two, it is the perfect formula to maximize
your workout intensity.
How is this going to help you get ripped?
Well, by maximizing our workout intensity.
Beta-alanine increases your muscular endurance, so you're going to be able to do more sets,
you're going to be able to exert more force on your body for longer periods of time.
Then you combine it with the creatine - the creatine is going to help you get stronger,
so you're going to be able to put more overload on your body's largest and strongest muscle
group.
Beta-alanine and creatine really is the perfect formula, the perfect combination of amino
acids that you want to be putting in your body before and after your workout to maximize
your fat loss, maximize your lean muscle-building capabilities.
And then the last little component, I just included it in this little - I just put it
in this little guy right here.
But I recommend, when you're really trying to get ripped, I don't think you should be
getting carried away with your dextrose.
I think there's a research study in the book Nutrient Timing I read, Advanced Sports Nutrition,
it only takes about 30 g of simple sugars to maximize your recovery and really initiate
protein synthesis and shuttle all the amino acids from the protein into your muscle cells.
And along with the amino acids, it's going to help your body absorb the beta-alanine
and the creatine.
So when you're trying to get ripped, obviously you got to be at a little bit of a caloric
deficit, so that's why I don't recommend you take more than 30 g of dextrose powder.
Then also to help my body recover I put a little bit of L-glutamine.
Now keep in mind good protein powder is going to have some L-glutamine too.
Let's see if this one does - looks like this one has about two grams of L-glutamine, so
if you guys are going through really intense workouts, L-glutamine is going to boost your
body's immune system, so I recommend about 5 g of L-glutamine just to boost your immune
system and help your body recover a little bit better.
So that is it, guys.
That is the perfect post-workout shake to get ripped, to get six-pack abs, and also
just to maximize your workout intensity, build lean muscle along the way.
Just a quick recap: about 25 - this is what I do.
About 25 g of protein, about 30 g of dextrose, 5 g of L-glutamine, I do about 7 g of creatine
and about 3 g of beta-alanine.
And then I always keep these in my gym bag, got my little shaker cup on hand and right
after you work out, immediately, you want to put these things into your body that are
going to help you recover, help you increase your strength and your workout intensity.
So that's it, guys.
That is the perfect formula, the perfect post-workout shake to get ripped, six-pack abs, and really
shredded up.