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Everyone in the gym told me that the best nutrition for my muscles after exercising is post workout shakes. Is it true? What is post workout shake? Where to get right one? Can I make it by myself? Are there different flavors? Are there any side effects of post workout shake?

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Post workout shake should be consisted from 70-150g dextrose or other fast sugar, 40-50g whey protein, 10g of creatin and 10g of glutamine. You can easily find on the market finished PWS but you can make it by yourself, also. Flavor depends only of you, and it can be chocolate, coffee, banana, nutty or oats.
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