What you do immediately after your weightlifting workout is a vital factor in your bodybuilding success. It is at this time that the body is primed for optimum uptake of nutrients. The workout has traumatized your muscles, torn them down and depleted your glycogen levels. Your body is not only crying out for nutrition to reverse these conditions, it is actually ready to utilize them a lot more efficiently. Here is what you need to take in after a weightlifting workout:

● Immediately after your workout, your body needs water. During the workout you’ve lost a lot of it through sweating, but even more through its uptake by your internal organs.
Thirst is not an indicator of your water needs at this stage. So, the first thing to do post workout is to get plenty of water into your body.

● The next priority is carbohydrate. Immediately after the workout you need to elevate your blood sugar levels with fast acting carbs. Choose a liquid carbohydrate mix with maltodextrin or dextrose. High glycemic index fruits like bananas are also a great choice.

● Protein is utilized up to 50% more efficiently immediately after a workout. So, with just a little planning you can take advantage of this fantastic window of opportunity. But you’ve got to act fast. Within an hour of your workout, that window is firmly shut. Many people find it difficult to eat immediately after a workout. That’s because the stress of exercise virtually shuts down our food absorption system. And, it’s the reason that taking your post-workout carbs and protein in the form of liquid supplementation (such as drinks or smoothies) is the smartest and easiest way to go. Look for a formulation that will give you about 40 grams of protein and 70 grams of carbohydrate per serving. Mix it up, pour it into a container and put it into your gym bag before you head to the gym. That way you’ll give your body the rebuilding tools it needs exactly when it needs them.