► Whey protein boosts your metabolic rate, getting to work almost immediately. This fast-digesting source of protein not only helps fuel muscle growth, it also protects your muscles from breakdown when you’re in a calorie deficit. When you consume whey protein after workouts, you boost your metabolic rate even though you’re not taking in many calories. The advantage of whey, particularly in cutting phases, is that it floods your system with aminos that help halt catabolism and encourage repair. Consume no fewer than 20 grams of protein after a workout. Depending on your weight, metabolic rate, and budget, consider going all the way up to 60 grams post-workout.
I’ll be very honest here. There is nothing fancy about post workout nutrition. Simply mix some whey protein, maltodextrin (and / or dextrose), kool aid, with some plain creatine and you’ll be experiencing amazing results at a fraction of the price of retail supplements. Simply go to your local bulk food store to pick up these ingredients. If you're interested in making your own supplements, try downloading Jeff Anderson’s book “ Home Made Supplement Secrets ”. Jeff has 27 knock off recipes from some of the top supplement companies such as Muscle Tech, BSN, Cytosport, and a bunch of others. Take a look at my review of this book at: