Yesterday I tried something new that was suggested to me after working out. 30 minutes after my lower body workout, I took my usual 40 gram protein shake, with the addition of 2tbsp of sugar (insulin spike was the goal) in it. Fast forward to today and I look incredibly bloated/swollen in my core, and the tape says it's a full .75" more around my waist than it was yesterday morning.
This is the same workout and diet I've been doing for a few months with very predictable results. My question is, is this normal with the post workout meal changes, and if so, are there any ways to counteract these effects?