Guys, it literally tastes like an orange Creamsicle. The orange. The cream. The dream. Plus it’s got everything you need to get the most out of your post-workout nutrition.

Oh and it just so happens to be one of the easiest recipes you’ll ever find. So easy, in fact, that calling it a recipe is even a bit generous.

But before we dive in on the recipe itself, let’s talk post-workout nutrition.

When all is said and done, fitness results are only really as good as your recovery. Without optimal rest and recovery, you’ll never see optimal progress—no matter how much effort you put into your workouts.

Proper post-workout nutrition is key to better recovery and better results.

That’s why I’m about to show you exactly what proper post-workout nutrition looks like and give you the easiest recipe on earth for a perfect post-workout shake. But first, some bad news…

Plain Protein Isn’t Enough (#sorrynotsorry, Bro)

Protein is a critically important macronutrient for fitness. But when it comes to post-workout nutrition, it won’t give you everything you need for optimal recovery. (More on why in a jiffy.)

Alone, post-workout protein falls short.

You’ve got to hand it to supplement companies, though. They’ve done their job extremely well. I mean, everybody knows you’ve got to hurry home and pound your protein right after a workout. For the gainz, of course.

But that’s not exactly how it works.

In fact, plain old chocolate milk with its eight grams of protein out-performs most powders in a post-workout nutrition competition. And yet, the dudebro at the supplement store peddles pricey protein powders instead of cheaper (and often tastier) chocolate milk.

He’s not wrong. Protein is important. It’s going to help you recover. But, according to science, optimal recovery needs something else.

For the best post-workout nutrition and recovery, you need more that plain protein.

Carbs: The Unsung Hero of Post-Workout Nutrition

Wait a second. Carbs? You can’t be serious, Ben. Everybody knows carbs make you fat.

Good news: Carbs don’t make you fat. (Actually, fattening foods don’t even exist.) Better news: Carbs taste magical. Best news:

Having carbs—especially with your post-workout nutrition—will actually help you improve performance, recovery, and results.

The reason? Muscle glycogen.

When we exercise (or move for that matter) our muscles rely on internally stored energy in the form of glycogen. The fancy word, glycogen, is simply the name for a specific type of carbohydrate that’s been broken down for our bodies to use. (Glucose, for example, is another.) Glycogen, specifically, is used by our muscles for energy.

Simply put, muscle glycogen is what we call digested carbs that have been stored in the muscles to be used as fuel.

After a workout—especially an intense one—muscle glycogen stores are low. Well done, you put the glycogen to good use. But now, your body’s glycogen stores need to be refilled and refueled.

Proper post-workout nutrition replenishes that depleted muscle glycogen with carbs.

The Easiest Recipe for Perfect Post-Workout Nutrition

Ready for the recipe? Awesome. It’s stupid simple but includes a great mix of both protein and carbs to help you get the most out of your post-workout nutrition.

Oh, and it tastes like summertime and childhood. What more could you want?

Here’s what you need:

– Vanilla flavored protein powder (protein)
– Orange juice, preferably chilled (carbs)

Here’s what to do:

Step 1: Pour about 8–12 ounces of orange juice into a cup or blender bottle.
Step 2: Mix in a serving of protein powder and enjoy.

A Few Notes on Post-Workout Nutrition:

1. You don’t have to drink it. It’s perfectly fine to eat your post-workout nutrition. Just make sure you’ve got both carbs and protein.

2. A lot of people talk about this small “anabolic window” after your workout during which you need to have your post-workout nutrition. Don’t stress about that. The anabolic window is really more of a massive sliding door. You’ve got hours, not minutes to enjoy your post-workout meal or snack.

3. The best pre-workout is a good post-workout. Focus first on nailing your post-workout nutrition before spending money on pre-workout supplements.

4. Fast-digesting simple carbohydrates will replenish glycogen faster. Post-workout nutrition is a perfect time to enjoy your favorite treats (in proper amounts, of course).

5. Post-workout nutrition isn’t a magic bullet. It’ll help you maximize your results, but first your training and nutrition need to be on point.