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Fuel Jug Rack

Fuel Jug Rack

What you put into your body immediately after a workout can make a radical difference in your recovery and overall progress in reaching your desired physique. A proper post-workout meal can not only help you recover faster from your last workout, it also helps your body prepare for the following workouts. You can make every bit of effort you push out in the gym translate into real gains by properly feeding your body immediately after a work.

First, let's discuss supplements in general. For the most part, I'm pro natural food. This is because 99% of supplements you see in magazines and on the shelves are pure junk wrapped in an attention getting jug or box. Your body is much better off when you feed it REAL food.

With that said, I do believe strongly in supplements that are naturally occurring (not lab created chemicals) and help to support recovery and overall well-being. I would consider these to fall into the category of vitamins and minerals, more than I would supplements. The only exception to this rule is protein powders, which are extracted from real food.

Now let's discuss the components of creating the ultimate post workout shake.

Timing: We've all read about the famed "post-workout window" in which your body can do the most with what you feed it. The scientific evidence is actually there to support this and the idea itself actually makes good sense. You just killed your body in the gym. You pushed every rep to the max and pressed on through the pain of rep after rep of burning muscles. Your body is toast, muscles feel like jello and all you want to do is puke. This is the elusive "window" in which what you place in your body will benefit you the most; not just for today and tonight, but for the next workout as well.

You don't have time to diddle-doddle here. Your body has run out of many key resources and is starting to consume its own muscles in order to get them back. The point is, try to get this workout shake in immediately after your workout. Thirty minutes after you put down the last dumbbell or rack the bar, your window of opportunity is already slamming shut.

So, what to include in your post workout out (PWO) shake and why? Even though I'm a proponent of whole and natural foods, directly after a workout is not a good time for them for one very big reason: a chicken breast may make an excellent meal, but whole food takes time to digest before they start to fuel your body. Complicating this matter further is the fact that your stomach and intestines require a lot of blood to function at their peak. You just pumped all your blood into your muscles, inadvertently depriving your gastro-intestinal tract of ITS fuel and consequently slowing down your digestion processes even further. Now you can begin to understand how and why this little window truly exists.

Many of you may know that we need protein as the cornerstone of our post workout shake. We will substitute a whole food protein source with something faster acting. And while most will agree that whey protein isolate is the best choice for this, recent research has shown that athletes gained significantly more lean mass when using a combination of protein sources for their PWO shakes. The research revealed that an inclusion of casein or soy protein, along with equal parts whey, elicited the greatest effect on muscle gains.

How much protein should you include in your PWO shake? This depends on your size and your goals. If you are less than 150lbs, 20 to 30 grams of total protein should suffice. Over 200 pounds and you'll need 40-50 grams.

Check out part two of our Ultimate Post Workout Shake series to discover the remaining ingredients we recommend for the most complete muscle recovery and growth shake. In part three, we will cover how to put all of it together and provide recommendations on brands and products to use.

Rob Swexy is a fitness author and recreational bodybuilder and crossfit athlete. He is also affiliated with Muscles and Curves Fitness a Strength Training Equipment site as well as an avid supporter of Risto Weightlifting Shoes.

The Jug $29.99 Eleanor Caputo The Jug - Photographic Print

5 Gallon Utility Jug $29.95 LC 5 Gallon Utility Jug Extra large lid with O-ring gasket Made from high impact polyethylene Exceeds recommended D.O.T. Standards Adjustable screw-on vent 10½ x 10½ x 21 **Note: Not to be sold as a portable Fuel Container in states that require spill proof systems or have spill proof system regulations. Please check your local laws before ordering. **Closeouts are limited to stock on hand**

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