How many of you said protein shake? Not trying to disregard this but let me explain the science here.

You tend to breakdown muscle when you exercise and also deplete glycogen stores in your muscle. That is why you feel exhausted after a workout. You gulp down protein shake immediately after workout and then eat a meal an hour or so later. But you do still feel tired and that sometimes affects your productivity during the day.

There is a better way to handle this which will help with 3 times faster muscle recovery and better activity levels through the day.

You see, roughly 30-60 minutes immediately after a workout is called the “anabolic window”. Your muscles are said to be very receptive to nutrient intake in this period. It is recommended to have a proper balanced meal after a workout simply because your body does not just need protein; it also needs carbohydrate to replenish glycogen stores. This helps with faster muscle recovery and you feel a lot more active through the day as a result.

While it was previously believed that having a protein supplement post workout is the right way, recent research says the overall intake of protein throughout the day is more important than just a protein shake post workout. A protein supplement can be had at any time of day as long as it meets your daily requirement.

Sure, you can have protein shake immediately post workout but do focus on eating a balanced meal WITHIN THE HOUR. You will definitely notice a difference in how soon you recover after a workout and also how much more active you are the rest of the day.

Some post workout balanced meal options are mentioned here:

• Sweet potatoes + roasted paneer
• Dal khichdi
• Roti + paneer burji
• Milk + eggs + bread
• Bread omelette
• Sweet potatoes + channa usli
• Idly + thick sambar
• Peanut butter sandwich
• Sprouts/chicken/egg sandwich
• Pesarottu dosa + chutney
• Moong chilla + curd
• Roti + chicken/fish curry