A Post-Workout Protein Shake and Supplements Primer

 

After coming home from my morning Tokyo Bootcamp session, as well as my own personal workout today, I decided to make this video for you guys.  In it, I show you how I make my post-workout protein shake, let you see what I normally have for lunch, and I give you a pretty good list of supplements that you can take to take your performance and recovery to the next level.

A few things of note:

  1. In your protein shake, use 1 large banana, 2 medium sized ones, or 3 if they’re of the small variety.
  2. Yes, my oven mitt is really awesome.
  3. Whey protein is the most common protein on the market, but as stated in the video, I prefer vegetarian ones, the common ones are brown rice, pea protein, or a combination protein which is what I have in the video.
  4. Watch the dosing on your protein: some varieties ask you to fill your scooper to the top, others ask for a heaping scoop, and some ask for 2 scoops.
  5. Sometimes I take creatine straight, that is, I just pour a scoop directly into my mouth and wash it down with water immediately after my workout.  Some creatine companies will tell you do take extra large doses (i.e. 20g/day) of creatine when first starting out–this is not necessary.  NOTE: make sure you do drink plenty of water (2 liters/day minimum; I go for around 4L myself) or you may have an increased risk of cramping up.
  6. I use exclusively water (around 250ml, but use trial and error to get the right consistency for you) or a mix of water and organic soy milk.  I don’t use regular milk, but that and 100% juice are ok options as well.  Use a bit less water if you plan to add ice cubes.
  7. When I have a protein shake as a snack instead of as a post-workout shake, I like to add 1/2-1 tablespoon of flaxseed oil for a dose of healthy fat.  You MUST measure this, as the calories in fat are very concentrated and 1 tbsp has almost 120 kcal.
  8. Not mentioned in the video, but regarding lunch, I like to also include a starch of some kind with the protein and vegetables.  Good starches include organic brown rice, white rice is sometimes ok (post-workout days only is my recommendation), kabocha pumpkin, sweet potatoes and yams, and regular potatoes (again, I prefer these after workouts only).  If your workout is in the evening and you’re making dinner, I go a bit lighter on the starch or I just eliminate it altogether and eat more vegetables to get really go for the fat loss and more defined abs.
  9. I get my supplements from http://iherb.com.  They have great prices and cheap and fast shipping to Japan (usually 2-5 business days).  If you use our special code ‘AMU032‘, you’ll get an additional $5.00 off your first order.
  10. Doing everything 1-handed was a challenge, and trying to not spilling anything and get everything into frame proved difficult, as you can see when I focus in on nothingness a few times.  But thanks for watching the video, I’ll try to make more in the future!

Comments

9 Responses to “A Post-Workout Protein Shake and Supplements Primer”
  1. gymclubjoc says:

    This has definitely sparked up an idea in my mind. This can be a superb weblog submit.

  2. I cannot thank you enough for the blog.Really thank you! Fantastic.

  3. your blog design is wonderfull, it makes me want to hang around longer, you obviously know what you are doing, cheers

  4. Simply want to say your article is as astounding. The clarity in your submit is simply cool and i can think you are knowledgeable in this subject. Well together with your permission let me to take hold of your RSS feed to keep up to date with forthcoming post. Thank you a million and please carry on the enjoyable work.

  5. I simply want to tell you that I am just new to blogging and site-building and really loved your web blog. Likely I’m going to bookmark your site . You actually come with perfect stories. With thanks for revealing your blog.

  6. i was always intersted i this topic and still am, thanks for putting it up

  7. Dustin says:

    Much appreciation for this post. Really entertaining and professionally written post. Thanks again – I will come again.

  8. Winona Skibo says:

    Thank you so much for this enjoyable content. Great work!

  9. I like this post, enjoyed this one thankyou for putting up.

Leave A Comment