Calculate Your Post-Workout Protein Shake
Build the optimal protein shake based on your goals, weight, and workout intensity.
A Estrutura
Base: 300-400ml de líquido (leite, água, leite vegetal). Proteína: 25-40g (1-1,5 doses de whey). Carboidrato: banana ou aveia (30-50g para ganho, pular para perda). Gordura: pasta de amendoim (8g/colher). Total: 300-600 kcal dependendo do objetivo.
Timing
A "janela anabólica" de 30 min é mito. A proteína total diária importa muito mais que o timing. Dito isso, pós-treino com proteína + carboidrato é conveniente e eficaz.
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.
