Body Beast Recovery Shake Recipes

Body Beast Workout Recovery

 

Screen Shot 2012-12-31 at 8.59.30 AMBody Beast is an awesome workout.  It’s been such a pleasant surprise for me.  However, it is super hard, and if you want to get the most out of it you have to recover from the workouts.  The easiest way to do that is with a shake.  Most people agree that the best type of recovery shake is a 3:1 blend of carbs to protein (3 parts carb: 1 part protein).  Beachbody’s Results and Recovery Formula meets this exact ratio.  It is also low in calories (just over 200), so that makes it a good option for most people.  If, like me, you want to gain some weight, you’ve got to eat.  There is a big calorie game that goes on with weight gain, and a recovery shake is where you can pack in some calories, while still using that 3:1 ratio to your advantage.

The Body Beast Recovery Shake Recipes

A quick note on the 3:1 ratio thing.  Why is this important?  Post-workout your body has used up some or most (maybe all if you really get after it) of its glycogen stores.  Those stores are most quickly replenished by sugars.  So, taking in a shake that is packed with high glycemic index sugars helps to quickly replenish those stores and begin the recovery process (NOTE: This is not a snack, it’s a post-workout shake only).  In addition, nutrients can “piggy back” on to this glycogen conversion process and get shuttled quickly into the muscles and liver.  That’s why Creatine is taken with the shake.  It can be absorbed into the muscles much faster this way.  It’s also one of the reasons I take Shakeology at this time.  While it does have fiber in it, slowing the absorption of the sugars, it also has tons of nutrients that my body is looking for post-workout.  Since I’m also working out in a fasted state (see Leangains), my body is particularly open to these nutrients at this time.

I’ve created a little spreadsheet that you can download HERE.  The spreadsheet has 4 different Recovery Shake recipes that you can use.  More importantly, it allows you to make your own recipes.  If you don’t like Pineapple, that’s fine.  Just remove that from the spreadsheet and it will adjust the calculations of calories, fiber, fat, protein and carbohydrates.  If you’d rather have Mango, that’s fine.  Remove Pineapple, go find the nutrition facts for Mango and plug those in.  The spreadsheet will adjust to your input.  By doing this, you can ensure you are getting yourself a smart and effective recovery shake.

Explaining Recovery Shake Recipes – The Video

Here’s the video where I discuss all this.  I hope you guys find this helpful.

Free Fitness Coaching

My wife Monica and I are both Team Beachbody Coaches and P90X Certified Trainers, and will get Insanity Certified when that program opens up, so we know a thing or two about these things. You can find out how to receive our Free Fitness Coaching by CLICKING HERE.  We’d love to help regardless of what program you are doing.

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