Der perfekte Proteinshake

The perfect protein shake depends on a number of factors, such as your training goals and the time of day. Here we’ll look at the different protein shakes you can make, as well as the individual ingredients, so you can decide which one works best for you and your workout routine.

The perfect post-workout shake

40g whey protein powder
60g dextrose/maltodextrin
3g leucine
1.5g HMB

First of all, about the protein in your shake: Research has shown that your body and muscles are starved after a hard and strenuous training session. Because of this, your body and muscles have a “sponge-like” quality. Sports scientists believe that you can consume more protein than usual at this time compared to any other time of the day (RR Wolfe et al., 1995.). That’s why it makes sense to increase your protein intake after training and add a larger dose of whey protein of 40g. It serves as a great base for your shake and gets the recovery process started.

Next, add a large portion of 60g of carbohydrates with a glycemic index of over 100 (like dextrose, maltodextrin, or even waxy cornstarch) to your shake. It increases insulin levels in the body, which in turn increases the absorption of protein and the other ingredients in your shake (John Ivy, Robert Portman, 2004).

Then add a small teaspoon (3g) of the essential amino acid leucine. It is perhaps a lesser known ingredient. According to studies, the higher the level of leucine in the bloodstream after exercise, the higher the rate of protein synthesis in your muscles (Isabelle Rieu et al., 2006.). In fact, leucine is so valuable post-workout that experts have even listed that it actually helps the body better absorb all of the other nutrients in your shake.

Lastly, try adding a small amount of HMB (Beta-Hydroxy-Beta-Methylbutyrate). Research has shown that adding just 1.5g can help reduce muscle soreness after exercise. This means that you can train the next day without pain.

The perfect pre-workout shake

25-35g whey protein powder
5g essential amino acids
60g oats
200mg caffeine
2g beta-alanine
5g creatine

As with most shakes, it is important to include a good source of protein as it goes a long way in creating a positive nitrogen balance in the body. This is necessary to promote maximum protein synthesis and build muscle mass. More specifically, however, research at the University of Texas Medical Branch found that protein synthesis was increased when essential amino acids and whey protein were taken „immediately before exercise“ (K. Tipton et al. 2001). Therefore, try to use 25-35g whey protein and 5 essential amino acids as the basis for your pre-workout shake.

What’s clear is that next you need a high-quality carbohydrate source for your training session. A study at the Exercise Physiology Laboratory at Ohio State University in Columbus concluded that consuming between 1.1 and 1.5g of liquid carbohydrates per kg of body mass 1 hour before exercise dramatically improved the performance of elite athletes (WM Sherman et al 1991.) Ideally, these should be low GI carbohydrates such as oats to ensure your body is slowly fueled throughout the workout. High GI carbohydrates cause your blood sugar levels to spike up and down, which would in fact make you feel dizzy and weak. So try adding 60g of oats to your pre-workout shake.

Researchers at Yale University discover that 200mg of caffeine taken before exercise can increase „strength endurance.“ This happens by promoting the production of the neurotransmitter beta-endorphin. This neurotransmitter, in turn, reduces people’s perception of pain and fatigue. This means that you suddenly train longer and harder.

Next, a slightly lesser-known supplement: try adding 2g of the non-essential amino acid beta-alanine to your shake. Experts found that beta-alanine can improve muscular endurance by temporarily storing lactic acid in the muscles and thus reducing fatigue.

The most obvious is adding 5g of creatine monohydrate. Hundreds of studies show that it can help improve power, strength, and muscle growth, as well as shorten recovery time between intense workouts. More specifically, a study conducted at the University of Memphis‘ Exercise and Sport Sciences Laboratory found that pre-workout creatine supplementation increased muscle mass, lifting volume, and jumping performance in well-trained college soccer players.

The perfect night shake

30g casein protein
2g L-arginine
2g L-lysine
5g glutamine
1g HMB

The last shake of the day is also very important. The time you sleep can be productive or counterproductive for your workout, depending on what you ate or drank before bed. Because even though you sleep, rest and of course don’t eat anything during that time, what you ate before going to bed has to slowly nourish your body during the night. For this reason, many sports nutrition experts recommend 30g of casein protein, as a study by the Laboratoire de Nutrition Humaine at the University of Auvergne found that the absorption of amino acids via casein occurs more slowly than in whey protein. (Yves Boirie et al., 1997).

Then the extra growth hormone your body produces when you sleep is largely responsible for the quality of your rest and recovery. A study conducted at the University of Rome discovered that „1200mg L-lysine plus 1200mg L-arginine“ (two essential amino acids) promotes the release of more growth hormone. For this reason, it might be a good idea to add 2g of each to your shake.

Even during deep sleep, your body releases substances that strengthen your immune system. However, research at the Conway Institute for Biomolecular and Biomedical Research at the University College of Dublin found that glutamine’s immune-boosting properties are so impressive that it has been used to treat patients with inflammatory conditions such as infections and injuries. Therefore, taking 5g of glutamine to support an already healthy immune system could provide huge benefits for people with a strict exercise schedule.

Last but not least, there is the addition of HMB (beta-hydroxy-beta-methylbutyrate), an amino acid that has been proven to delay the breakdown of muscle proteins, promote tissue growth and strengthen the immune system. Research at the School of Life and Health Sciences at Aston University in Birmingham has shown that HMB greatly reduces protein breakdown during sleep. So try to add just 1g to your shake to prevent muscle breakdown while you sleep.