Calculate Your Post-Workout Protein Shake
Build the optimal protein shake based on your goals, weight, and workout intensity.
Construction
Base liquide : 200-300 ml (eau 0 cal, lait d'amande 30, lait 120). Protéine : 1 dosette whey 25g/120 cal ou yaourt grec 1 pot 17g/100 cal. Fruit : 1 banane 100 cal ou 1 tasse myrtilles 60 cal. Graisse : 1 c.à.s. beurre de cacahuète 90 cal. Un shake typique : 25-30g de protéines, 250-400 calories.
Timing
La « fenêtre anabolique » de 30 min post-entraînement est un mythe — la protéine totale quotidienne compte plus que le timing exact. Cependant, 20-40g de protéines dans les 2h après l'entraînement optimise la synthèse musculaire.
The most overrated supplement in fitness is the post-workout shake — and the most underrated is total daily protein. Timing matters less than total daily intake. Whether you eat protein 30 minutes or 3 hours after training makes a 1-2% difference. Whether you hit 0.7-1.0g/lb daily makes a 20-30% difference in muscle growth. Focus on the total, not the timing.
