Post-workout shake: the right proportions
A post-workout shake is one of the most effective tools for muscle recovery and growth — if you know what to put in it. Strength coach Charles Poliquin has been experimenting with it since 1982 and shares concrete recommendations based on both science and years of practical experience.
Post-workout shake: where the idea comes from
The liquid post-workout meal originated in the work of doctors for the former East German rowing national team. Maltodextrin solutions were originally used to cover the large energy demand after intense training. Over time, other national teams adopted this knowledge too — cyclists, athletics competitors and many others.
Over the years, Poliquin has tested these principles personally, studied the scientific literature and discussed it with colleagues. The recommendations below apply to a workout lasting about one hour, not counting the warm-up. So what actually happens when you get these proportions right? Your body gets exactly what it needs to restore glycogen and build muscle.
Post-workout shake: protein and carbohydrates
Protein. The shake should contain 0.6 g of protein per 1 kg of lean body mass. Example: if an athlete weighs 90 kg and has 10% body fat, they need 50 g of protein. First calculate lean mass, then multiply by 0.6.
Carbohydrates. Poliquin once simply recommended 2 g of carbohydrate per 1 kg of body weight, but in practice it turned out that the actual amount depends on the volume of training — more precisely, the total number of reps. The more reps, the more carbohydrate you need:
- 12–72 reps: 0.6 g per kg of lean mass
- 73–200 reps: 0.8 g per kg of lean mass
- 200–360 reps: 1.0 g per kg of lean mass
- 360–450 reps: 1.2 g per kg of lean mass
Not all reps are equal in terms of energy — a squat or deadlift burns several times more energy than a biceps curl. Three slow squats don’t equal three slow presses, either. These recommendations are guidelines, not a mathematical formula.
Carbohydrate sources. Poliquin has a personal favorite: pineapple juice. This high-glycemic-index juice covers roughly 30–40% of the carbohydrate you need, and the rest is added with carbohydrate powder (maltodextrin or similar). For variety, other fruit juices and blends work well too. Bananas are also a good option right after training. For underweight athletes, Poliquin recommends pineapple juice together with corn flakes to keep the glycemic index as high as possible. Plain honey works well too.
Post-workout shake: glutamine and arginine
Glutamine. Recent studies confirm that taking glutamine right after training speeds up muscle glycogen resynthesis and raises muscle glycogen levels. This matters both for avoiding overtraining and for creating an anabolic environment.
Recommended amount: 0.33 g of glutamine per 1 kg of body weight. For a 90 kg man, that is 30 grams. For athletes with a higher body fat percentage, Poliquin recommends increasing the amount of glutamine and reducing carbohydrates — this keeps insulin levels under control.
Arginine. Arginine helps store carbohydrates in the muscles. In a post-workout shake, Poliquin recommends using 3 grams of arginine.
FAQ: post-workout shake
Does the timing of the shake matter?
Yes. The post-workout window is short. The faster the protein and carbohydrates reach your body, the more effectively recovery kicks in. A liquid meal is absorbed faster than a solid one.
Do all four components have to be in the shake?
Protein and carbohydrates are the foundation — they have to be there. Glutamine and arginine strengthen the effect, but their impact depends on training intensity and personal goals.
What should you do if your body fat percentage is high?
In that case, Poliquin recommends reducing the amount of carbohydrate and increasing the glutamine. The exact split depends on the specific situation and the training period.
The answers are based on the personal experience, observations and scientific views of Charles Poliquin.
Translated by: Janar Rückenberg
Source: https://turg.fitness.ee/et
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