Biologist recommends prioritizing leucine and avoiding antioxidants to maximize protein synthesis post-training.
Last updated on July 30th, 2024
A well-balanced recovery shake can unlock new gains and help break through plateaus. Many get caught in the hype of commercialized products that often lack the essential nutrients to optimize post-workout recovery.
In a YouTube video published on July 23, 2024, Gommaar D’Hulst, Ph.D. in Sport Sciences and Biology, dove into the science behind post-workout nutrition, revealing key nutrients and their ideal dosages for maximizing muscle protein synthesis. Check it out below:
D’Hulst explained that consuming essential amino acids, particularly leucine, is necessary to activate mTOR (controls many cell functions, including survival, metabolism, and growth) and trigger muscle protein synthesis after a training session. (1)
The nine essential amino acids are nutrients the body cannot produce, making it necessary to obtain them through food or supplements.
Components of an Effective Recovery Shake
Per D’Hulst, consider the following factors when choosing a post-workout shake: (2)
| Category | Animal-based (>10% leucine) | Plant-based (≥10% leucine) | Carbohydrates |
| Dose | 20-25g or 0.31g.kg⁻¹bw⁻¹ | 10-15% more than animal-based | 30-60 grams every hour for 2-4 hours after exercise |
| Source | Whey, meat, eggs, etc. | Combination of different plants to obtain a full amino acids palette | Simple carbs |
| Timing | Not very important | Not very important | Right after exercise |
| Total intake per day | 1.5–1.7g.kg⁻¹bw⁻¹ | 10-15% more than animal-based | Highly dependent on activity level |
[Related: The Best High-Protein Fast Food, Chosen By a Nutrition Coach]
Protein Recommendations
D’Hulst suggested choosing between an animal-based or a plant-based protein source for post-workout nutrition. The latter typically contains 10 percent less leucine and has lower overall bioavailability. Vegans may need to adjust to ensure sufficient protein absorption.
D’Hulst prescribed consuming at least two to three grams of leucine post-workout. This should be achieved through whole foods rather than relying solely on supplements.
The Swiss scientist recommended whey, meat, and eggs for individuals who favor animal-based protein. Conversely, vegans can ensure a more complete protein profile by combining various plant-based sources such as wheat, rice, hemp, maize, corn, peas, beans, oats, soy, and lentils.
D’Hulst suggested strength training athletes can calculate their ideal daily protein intake by multiplying their body weight in kilograms by 1.5 or 1.6. For instance, an 85-kilogram individual can aim for 127.5 to 136 grams of protein, depending on their goals.
Carbohydrate Recommendations
D’Hulst highlighted the composition of a recovery shake varies based on the energy demands of a workout. For example, a 36-minute high-intensity CrossFit workout involving RowErg, squat cleans, SkiErg, toes-to-bar, devil’s press, and running would require around 500 calories. This could be achieved with 400 calories from carbohydrates to replenish the estimated 100 grams of glycogen during the workout.
Eat carbohydrates after your workout to optimize recovery.
D’Hulst recommended simple carbs like glucose, fructose, or maltodextrin in the post-workout shake, as they digest quickly. High doses of antioxidants, vitamins, and minerals in a recovery shake might be unnecessary and hinder training adaptations. Anti-inflammatory measures like ibuprofen or cold plunges can potentially interfere with protein synthesis. (3)
D’Hulst concluded by recommending a balanced diet over supplements for post-workout recovery. Recovery shake composition can vary depending on activity levels, training experience, and objectives.
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References
- Moberg, M., Apró, W., Ohlsson, I., Pontén, M., Villanueva, A., Ekblom, B., & Blomstrand, E. (2014). Absence of leucine in an essential amino acid supplement reduces activation of mTORC1 signalling following resistance exercise in young females. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 39(2), 183–194. https://doi.org/10.1139/apnm-2013-0244
- van Vliet, S., Burd, N. A., & van Loon, L. J. (2015). The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. The Journal of nutrition, 145(9), 1981–1991. https://doi.org/10.3945/jn.114.204305
- Lilja, M., Mandić, M., Apró, W., Melin, M., Olsson, K., Rosenborg, S., Gustafsson, T., & Lundberg, T. R. (2018). High doses of anti-inflammatory drugs compromise muscle strength and hypertrophic adaptations to resistance training in young adults. Acta physiologica (Oxford, England), 222(2), 10.1111/apha.12948. https://doi.org/10.1111/apha.12948
Featured image via Shutterstock/Geber86
