DAVID KIRSCH IN A NEW YORK MINUTE

On your quest to sculpt Sexy, Sinewy Muscles, post-workout nutrition is an important piece of the puzzle. An hour of intensive training is a lot of fiber wear-and-tear. The only logical next step: feed those muscles with protein!

Amino acids are the building blocks for muscle growth. Post-workout protein helps speed your recovery, allowing you to sculpt muscle faster while reducing soreness after your sessions. Drink your protein within a 30-minute window after you workout. Your body will absorb the amino acids your muscles need to recover and regenerate faster than it would from solid foods, says a study in the Journal of the International Society of Sports Nutrition.

So what’s in a good protein shake?

I created my own form of Protein Plus shakes to serve as a post-workout snack or complete meal replacement. A good protein formula will contain the following ingredients:

• Whey Protein- ideally, 25 grams… Whey protein is essentially milk protein without the casein and sugar. I prefer it to other types because your body absorbs it most efficiently. Whey is the easiest protein to digest, helping your muscles to recover the fastest. 
• Healthy Carbs- DK Protein Plus contains only 2 grams of sugar carbs- none of these derived from cheap complex carbs derived from corn, like maltodextrin. 
• Flaxseed- Flax contains essential fatty acids, important fats that our bodies can’t make on their own and must be obtained through our diet. These fats are extremely important in literally hundreds of biological processes.
• Fiber- Getting a drink that contains a lot of fiber, and flaxseed in particular, will help keep you on the regular.
• Water Based- Stay away from shakes the recommend mixing with a juice or yogurt. You don’t need the sugars or the calories. 
• All-Natural Ingredients. Avoid anything with artificial sweeteners or flavors. The only all-natural sweetening agent on the market is Stevia.