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!


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