why i drink a periwork protein shake everytime i workout and have for 9 years now

Written By Danielle Rabkin

Drinking Liquid Protein & Carbs During and After Your Workout can aid performance and energy as well as Help You Recover Faster

At CFGG we train hard — high-intensity WODs, strength training, HYROX classes, and more. To keep performing at your best, what you drink during and after your workout can help what you do in the gym. One of the simplest, most effective strategies? Sipping a mix of protein and carbs in liquid form. Here’s why:

Faster absorption when it matters most

During and after intense training, your muscles are depleted and your body is primed to absorb nutrients quickly.
Liquid nutrition (like a protein & carb shake) digests faster than solid food — meaning amino acids and glucose hit your bloodstream sooner, helping kickstart muscle repair and glycogen replenishment.

Replenish energy & prevent fatigue

Carbohydrates are your muscles’ preferred fuel. After a tough workout, your glycogen stores get depleted — leading to fatigue and slower recovery.
Drinking carbs during longer workouts (like endurance sessions, long partner WODs, or HYROX training) helps maintain performance. After your workout, carbs combined with protein speed up glycogen restoration, so you’re ready for your next workout.

Support muscle repair & growth

Protein supplies your muscles with amino acids they need to rebuild and grow. Consuming protein (about 20–30g) soon after training helps maximize muscle protein synthesis — especially when paired with carbs, which increase insulin, further supporting recovery.

Easier on the stomach

After a hard WOD, you might not feel like chewing food right away. A well-balanced recovery shake is easier to drink, helps you stay hydrated, and still gives your body the nutrients it needs.

What to drink: simple tips

  • Ask me what my favorite brand is, I committed, love it, and can place an order for you

  • Aim for 2:1 or 3:1 ratio of carbs to protein (e.g., 40–60g carbs & 20g protein)

  • Use fast-digesting carbs (like a piece of frozen banana blended into a shake)

  • Choose high-quality whey (or plant protein)

  • Add water to help rehydrate

Level up your recovery at CrossFit Golden Gate

Nutrition is just one part of recovery, but it can make a difference in your results. We’re here to help you train smarter — not just harder. 

Need help dialing in your workout nutrition? Ask our coaches for help!

Danielle Rabkin
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