Homemade Shakes to improve the Post-Workout Recovery

Homemade Shakes to improve the Post-Workout Recovery

Do you want the best recover after your daily workouts? You do not know what you should use to recharge the necessary nutrients? Here you have some ideas to make Post-Workout Recovery Shakes.

What do you need after a workout?

After a workout session, regardless of the sport, your body will always need to compensate the loss of macronutrients. For example, we are talking about carbohydrates, protein, minerals, vitamins, etc.

Moreover, the most effective way to shorten the recovery is through what is known as a metabolic window. In other words, you should do that within the first 60 minutes after a demanding workout. During that period of time, your body will absorb the necessary nutrients more efficiently in order to improve its state.

What are the effects of each nutrient?

  • Carbohydrates: necessary to recharge glycogen, which is the main source of energy for physical exercise.
  • Protein: necessary nutrient to regenerate the damaged muscle fibers during the workout (which happens in all sports). Moreover, it also helps to protect and gain muscle mass.
  • Vitamins and Minerals: we always lose part of them during the workout, which is why we have to supply them and they will also support the recovery.

The following proposals will adapt to different ideas and times of the day. Grab some pen and paper and try making them at home!

Do you want to learn more about the effects of post-workout shakes? Sergio Espinar talks about it in this post

Post-Workout Recovery Shake

Post-Workout Recovery Shake

If you need some nutrients after a hard workout and you want to ensure an optimal recovery, this shake is definitely for you. It is a blend of carbohydrates from a product that provides 3 different types (maltodextrin, dextrose, fructose). They are released at different rates and through different absorption pathways in order to recharge glycogen efficiently. In addition, it also contains a hydrolyzed protein isolate with the highest digestibility and fastest absorption.

Recipe Tips: Post-Workout Recovery Shake

  • Preparation time: 3 minutes
  • Cooking time: 1 minute
  • Portion size: 1 Glass
  • Number of servings: 1
  • Cooking style: American


  • 2 scoops of Evocarbs by SportSeries
  • 1 scoop of Hydrolyzed Whey Protein by RawSeries
Nutritional Information per serving
of which saturates:0.2g
of which sugars:16.1g

How to make: Post-Workout Recovery Shake

  1. Mix all the ingredients in 400ml of water, you can use a shaker or blender.
  2. Shake or blend properly.

Other Options

You can read more related content here:

  • Complete Post-Workout Supplementation Protocol. Read more
Recovery Shakes Review

Post-Workout Needs - 100%

When to take macronutrients - 100%

Post-Workout Shake - 100%

Other options after the workout - 100%


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About Javier Colomer
Javier Colomer
"Knowledge Makes Stronger", Javier Colomer's motto, sets out his clearest statement of intentions expressing his knowledge and fitness experience.
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