Protein
The processes of restoration and growth of muscle tissue without protein are not feasible. And since the breakdown of protein molecules in the body occurs constantly, our diet must fully compensate for these losses. The recommended protein intake varies widely and depends on body weight and degree of physical activity. But there is no doubt that a post-workout protein shake is a universal tool for starting the process of recovery and growth of muscle tissue.

Whey protein is incredibly popular. This is because it is rich in branched chain amino acids, is rapidly absorbed, has high bioavailability and an ideal Protein Digestibility Corrected Amino Acid Score, or PDCAAS. But while whey protein is an excellent choice for a post-workout shake, studies have shown that a combination of fast and slow protein, such as whey protein and casein, is ideal at this point.

Most agree that you need at least 20 g of whey protein to start the process of recovery and growth. The hydrolyzate will raise the amino acid levels in the blood faster than whey protein, but it will not be able to maintain this rise for a long time. Therefore, to cover the basic requirements, use a post-workout shake consisting of 40 g of complex protein (whey protein and casein).

BCAA
When you are on a low-calorie diet or exercise for a long time and with full dedication, blood sugar levels decrease, glycogen stores are insufficient, and catabolism processes are activated that lead to the breakdown of muscle tissue. The intake of amino acids is of great importance for every athlete. This is especially true for BCAAs (leucine, isoleucine and valine), which are the favorite fuel of our muscles.
I include BCAAs in my post-workout for the same reason I did before: they won’t harm you – unless you decide to drink the whole pack in one sitting – and at the same time they will help increase the level of amino acids in the blood. I recommend taking 10g of BCAAs post-workout, and I highly recommend this to anyone experiencing calorie deficit.

fast carbohydrates
After a hard workout, your fuel – blood sugar – is running out, and glycogen stores are depleted. Perhaps by the end of the workout you even got to emergency supplies (if you are on a diet, you definitely got it). Most of us understand that the body needs protein in this situation, but many underestimate the importance of easily digestible carbohydrates.

The main priority for our body is to restore blood sugar levels and replenish glycogen stores, and not at all to increase the volume of the biceps. An influx of fast carbohydrates will allow you to save protein, replenish glycogen stores, increase insulin secretion and speed up recovery. Carb recommendations vary, but 50-75g of high glycemic carbs will suffice for maximum effect.