The Key to Bigger Muscles – The Post-Workout Shake

After an intense bodybuilding workout, the body is “screaming” for nutrients to re-fuel and rebuild the muscle. The anaerobic nature of your weight-training workout has exhausted the muscles’ supply of glycogen. In addition, the intense nature of the workout has resulted in “micro-trauma” to the muscle fibers. As a result, a repair and rebuilding process requiring amino acids and glycogen must take place before the next workout. This need to re-fuel and rebuild can be best satisfied with a Post-Workout Shake. The Post-Workout Shake has a blend of carbohydrates and protein.

To achieve the full benefit, a typical post-workout shake should have a ratio of carbohydrate grams to protein grams of 1.5 to 3. Therefore, you should be adding about 20-30 grams of protein and about 30-90 grams of carbohydrates into your Post-Workout Shake.

You should consume this shake within one hour after your workout. The sooner you can consume the post-workout shake, the greater the benefit. The body is most receptive to metabolizing proteins and carbohydrates during the one-hour period after your weight-training workout. This period is referred to as the “anabolic window”. This is the beginning of your “recovery” and “rebuilding” process.

If you can only consume one protein shake during the day, then the Post-Workout Shake is the shake with the most benefits. According to research studies, muscle growth and recovery increased when weight trainers regularly consumed a Post-Workout Shake. Because of the need for a quick up-take of protein requirements, whey protein powder is the best choice here. In addition, the body needs a fast infusion of glucose for the glycogen-deprived muscles. Therefore, blending in simple carbohydrates such as bananas, apples, honey, maltodextrin/fructose powder, Gatorade, or fruit juice will satisfy the need for glycogen replenishment.

Drink your shake slowly by sipping it for at least 30 minutes. Don’t gulp it down! Allow your digestive system to slowly absorb the shake as you would a normal meal.

Consuming a Post-Workout Shake immediately after your weight-training workout is one of the most important strategies in your nutrition/supplementation strategy. Don’t ignore it.

Be certain that you’re implementing the best strategies and techniques to maximize your muscle growth. For information on more effective bodybuilding strategies and techniques and a FREE REPORT on the basics of muscle building, visit this site.

The Post-Workout Meal – Ideal foods

You have been working out, and that means your muscles used metabolic fuels quickly. Moreover, to allow you to workout for a good period of 45 minutes or longer, the body had to mobilize its stored fuels to make fatty acids, glucose, and amino acids available for oxidation.

This is called the catabolic (growth) process and cannot occur simultaneous to anabolic (repair) processes such as glycogen formation and protein synthesis. We need a post-workout meal.

Therefore, after a workout, your body must switch over from a catabolic environment to an anabolic one. The post-workout meal will effect your hormonal environment so this can take place. A good post-workout meal will provide carbohydrates, proteins, and fats into the body so it can begin repairing damaged tissue and rebuilding up your fuel reserves.


Proteins are crucial to post exercise anabolism (repair). Why? Because Protein will provide essential amino acids needed to rebuild damaged tissues. In fact, the body itself needs somehow to adapt to the workout rigors, and protein gives it those essential amino acids required for endogenous protein synthesis. In other words, the body’s ability to adapt to exercise is dependent on getting available protein.

How much protein is required after a workout? No one is exactly sure. Right now, professional trainers think the total protein intake for athletes is between 1.6-1.8 grams per kilogram body weight. However, you must know your body can’t effectively store amino acids. So, you must in any case, eat proteins every 3-4 hours.

A post-workout meal should contain some slowly digesting protein that will allow a steady release of amino acids into your system well after your workout.

Even as carbs are important for endurance in your workout they are crucial for glycogen recovery. Today there is a great deal of discussion on what type of carb is best for post exercise recovery.

There is the commercial point of view that wishes you to drink an expensive sugary solution with other additives. Some trainers advise a simple sugar and water solution, and other advice eating a good meal.

The truth is that no matter what you eat, the results are about the same, as long as there are sufficient levels of carbs present. This is true whether or not the carbs are alone or with other nutrients. You need to replenish your glycogen and you do that with carbs.

There is also an on-going argument about if fat should be added to the post-workout meal. One point that is agreed upon is the fats should be in the form of fatty acids such as Omega-3 and 6.


It cannot be stressed enough that you need to replenish your liquids after a workout. A general rule to follow is about a 3 glasses of clean water over an hour after the workout session

An Ideal Post-Workout Meal

A simple sandwich is perfect. The bread should be high quality whole wheat or rye, and the contents can be tuna or bacon and tomato. No mayonnaise should be used, instead use high quality extra-virgin olive oil. This meal or similar will give you all you need for that post-workout recovery. If you are prone to the pre-mixed drinks available, compare the labels and prices, and make sure there are enough carbs and proteins (and not too much) for your constitution. Your body will know when you have had too much.

How to Apply For a Passport at the Post Office

Want to apply for a passport at a post office? The first step is to discover if the nearest post office has been designated by the Department of State to accept passport applications. While there are more than 36,000 post offices in the United States, there are only 9,400 or so passport application acceptance facilities. Since some of these are public libraries and county clerk’s offices, only about 25% of the all post offices can accept application forms. Contact the post offices nearest to your residence until you locate one that has a passport agent. Once you have done this, follow the follow step to apply for your travel document.

Complete Form DS-11

This form is used by first-time applicants, minors and adults whose most recent passport was issued to them when they were minors. The application can be used to apply for a passport book, passport card or both. It is important that you not sign the application. This must be done in the presence of an authorized agent.

Gather Supporting Documents

Applicants who submit Form DS-11, must also submit evidence of United States citizenship, proof of identity and a photocopy of the identification document. Most frequently submitted documents include a birth certificate and valid driver’s license although other options are available. Parents of minors must provide proof of relationship to their children.

Take a Passport Photo

Only one photo is now required. The size must be 2×2 inches. The picture must be in color with a white or off-white background. Of course, it must be recent and have a full face view. Problems with passports photos are major causes of delays in the processing of applications.

Visit Post Office

Take the completed but unsigned application form, supporting documents and the photo to the nearest post office that accepts applications. Present them to the attending agent. The agent will review the form and documents as well as witness as you sign the application.

Pay the Passport Fees

There is an execution fee of $25 that is paid to the acceptance facility. The application fee for a passport book is $110 for an adult and $80 for a minor age 15 or under. The application fee for a passport card is $30 for an adult and $15 for a minor. Applicants can request expedited service for an additional $60.

Mail the Packet

Mail the sealed packet to the address on the application form. Applicants are encouraged to use a protective packing such as a Tyvek envelope and send the packet using a traceable delivery method. Those who want their new passport sent by overnight delivery should include another $12.72 in the payment.

Routine processing is taking 4-6 weeks and expedited service is taking 2-3 weeks at the time of writing. Processing times can change due to many different variables. It is important to verify these before mailing your application to make sure you receive your passport before your next scheduled trip abroad.