To increase muscle size, what is the best meal or drink to have after a workout?

Following a good workout, in order to maximize exercise-induced results, you want to consume a formula containing 10-20gms of protein, ~20-50gms of carbs and less than 5gms of fat. The ranges are determined by your day’s total calories allowed, size and length of workout. The smaller you are the fewer calories you need so you would be at the lower end of the range and vice-versa. The pre/post snack is usually in liquid form but you may substitute equivalently formulated nutrition bars (i.e. carbohydrates higher than protein and low fat). See below for ideal workout formulas. Pre- and post-workout meal timing instructions:

• Pre-training/event food meal should to consumed ~2-3 hours before your major activity

• Pre-workout formula (same formula as the post): consume 10-40 minutes before activity

• Post- snack: immediately after workout

• Post-training/event food meal should to consumed ~1-2HRS post training

dotFIT First String or Pre/Post Meal Replacement & Workout Formula

• Take 2 scoops 10-30 minutes before workout or use favorite dotFIT® bar for convenience

• Take 2 scoops immediately post workout

• Use anytime throughout the day to add calories as necessary to maintain muscle gain

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