 | H ow would you like it if I told you that you can increase protein synthesis by 110%, store glycogen 2 times as effectively, increase insulin sensitivity and Growth Hormone levels, and improve on recovery time naturally? |
Post-Workout Nutrition.
How would you like it if I told you that you can increase protein synthesis by 110%, store glycogen 2 times as effectively, increase insulin sensitivity and Growth Hormone levels, and improve on recovery time naturally? Well, you'd probably call me full of shit and claim I work for Muscle-Tech. Well, I'm not bullshitting, and it can be done.
So imagine for a second that you just had the chest workout of your life. You're pec's are pumped to the fullest, you can barely lift your arms, and now you're going to go relax for a while? Nope, not on your life. Too many bodybuilders make the mistake of overlooking the post workout meal. Sure, you know you need to eat, but do you know what, how much, and when?
After a hard workout your muscles are torn down, glycogen is depleted, and you may have even entered catabolism. The only way to stop this is by feeding them the nutrients that they need. Studies show that carbs are stored as glycogen 125% more efficiently directly after working out than any other time during the day. Also, protein synthesis (the building of new muscle) is highly elevated. It only makes sense to take advantage of this time and feed your muscles what they need to repair and grow.
Studies have also shown, that athletes who take in carbs and protein after working out have increased levels of growth hormone and insulin versus those who just drank water. As many probably already know, these are two out of the three main hormones needed for muscle growth (testosterone being the third). By taking in carbohydrates after working out you elevate these hormones and prevent protein breakdown and excretion thus maintaining a more positive nitrogen balance. Post workout is also when your body can best absorb and utilize amino acids and supplements like creatine.
So what do you need to do to use this time to your body's greatest ability?
First is water. Your body is made up of about 80% water. When you workout you loose a lot of this water, not only in the form of sweat, but also internally by working tissues. Water is used in the formation of and burning of ATP and also used to help keep your internal temperature down. Many do not realize the importance of re-hydrating after working out. You can actually loose around 20% of your strength due to dehydration.
You need 4ml of water to store every gram of carbohydrates as glycogen. You also need water to replenish what you lost when you trained. So drink 'till you float. Make sure to spread this water out evenly, as taking in excessive amounts at once can actually work against you by raising blood pressure and causing your body to release Anti-Diuretic Hormone in which causes you to excrete more water then you took in.
Nxt is the carbohydrate. I explained above why it is so important to consume carbohydrates after working out, but do you know what kind to take in? After training, you want the fastest acting carbohydrate possible. You want it to quickly elevate your blood sugar levels shuttling nutrients to your muscles. A carbohydrate on the glycemic index scale of 100+ would be optimal. You also want it to be in liquid form for quicker absorption. Maltodextrin and dextrose, the carbohydrates used in most creatine + sugar mixes and weight gainers are best. Depending on metabolism and the intensity of your workout (we'll assume you train like madmen) you should take in about 1-1.5grams of carbs per kilogram of bodyweight. For a 200lb trainee, that's 100-150 grams of carbs in the post workout.
Many people choose to eat fruit post workout. This is great, but make sure you are eating fruits that are higher in glucose then fructose. Fructose raises blood sugar levels very slowly, and doesn't replenish glycogen stores well. In fact, fructose will only replenish liver glycogen. Try to eat fruits on the higher end of the glycemic index such as banana's and grapes to ensure a high glucose to fructose ratio.
More protein, more protein! Protein is the building block of muscles; there is no denying that. After working out you can absorb and utilize almost 50% more protein than you can at a regular meal. Protein synthesis is highest at this time, so it only makes sense to feed your muscles what they need; protein. A good whey would be optimal in this case, since it is broken down into amino's and absorbed quicker than any other source. I suggest about 30-70grams of protein at this time depending on size and metabolism.
Lastly are vitamins and minerals. A good multi vitamin rich in vitamin C and E is optimal at this time. Your cell's are oxidized due to free radicals and need these nutrients to help repair muscles and bond to the radicals. Also, chromium and alpha-lipoic acid (ALA) should be taken to make your muscles more insulin sensitive. This allows muscle cells to absorb nutrients much more efficiently.
Now, let me put all this knowledge to your use. Below are a couple post workout ideas, each are tailored to a hard gainer of my size (200 lbs.), so adjust calories to your needs.
Meal 1:
5-10 minutes after working out:
80 grams Maltodextrin (From Prolab's Carb pro)
2 scoops whey protein
7 grams Creatine monohydrate powder
16 oz Cranberry Juice
High Potency Multivitamin
200 mcg Chromium Picolinate
200 mcg ALA
2 liters water
1.5 hours later:
1/2lb of beef
3 servings (6oz uncooked) Pasta
2 liters water
Meal 2:
5-10 minutes after working out:
4 servings Gatorade powder (orange) (70 grams carbs)
12 oz orange juice
1 can of pineapple in juice
2 scoops of vanilla whey protein
High Potency Multivitamin
200 mcg Chromium Picolinate
200 mcg ALA
2 liters water
1.5 hours later:
2 chicken breasts
3 servings (uncooked) brown rice
Handful of wall nuts
2 liters of water
If you're going to lift like a man, you better start eating like one.
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