it's for building muscle or losing weight, refueling your body
after a hard workout is of vital importance. For many bodybuilders,
this is known as the "window of opportunity" meaning
you have a certain amount of time to refuel your body after your
workout usually within 30 minutes, if not most of your training
efforts will go to waste. If you deprive your body of proper nutrition
post workout, you won't see the muscle gains you're longing for.
simple reason is after working out, your muscle glycogen stores
are depleted causing muscle fatigue and leaving your muscles flat
as a pancake. Your glycogen stores are what fuel your body during
your workout due to glycogenolysis which is a catabolic process
responsible for the breakdown of glycogen to glucose. Glucose
is simply blood sugar and this is what gives you energy. As glycogen
depletion is natural after an intense workout and results in depleted
muscle tissues as well, you'll need fast-acting protein and carbs
to repair and rebuild those tissues because failure in doing so
will result in flat muscles. What you want is fuller and denser
After a grueling workout, this is really a critical time to have
a recovery drink. A drink is favored over a solid meal as the
former is easier and faster to digest than the latter. The main
question many weightlifting adherents ask themselves is "What
supplement to take after workout?" and for good reasons because
let's face it, supplements are convenient and handy and they work.
Using supplements as part of a solid nutrition program will give
you an upper edge.
people usually have recourse to a whey protein shake with some
dextrose which works pretty well for muscle recovery. Dextrose
is a fast-acting carb and many lifters vouch that it's a good
carb to shuttle the protein and amino acids fast to your muscle
cells. In short, dextrose triggers insulinotropic which is the
stimulation of insulin production and activity. By provoking an
insulin spike, it's like muscles are repaired and rebuilt faster
resulting in muscle anabolism(muscle gain) instead of muscle catabolism(muscle
loss). Others will have some fruits like bananas and some whey
protein which work too. Although bananas are medium-acting carbs,
they are rich in potassium which is a great nutrient for boosting
muscle recovery and growth.
fast-acting or medium-acting carbs you take, be sure to have a
solid whey protein with them. One of the best whey protein out
there is a 100% pure whey protein isolate like Muscle Feast which
is totally natural with no artificial sweeteners, additives and
fillers. In my honest opinion, this is one of the best whey protein
isolate money can buy. Whey protein already contain some branched
chain amino acids(BCAAs) like Leucine, Isoleucine and Valine but
if you want to up your BCAAs intake for best results, you can
take a separate supplement like POWERBUILD Clinically-Dosed Post
Workout Recovery & Muscle Building Supplement. Powerbuild
contains an amazing array of muscle building nutrients as follows:
grams) - This is extremely effective post workout as it aids in
muscle recovery and fight overtraining as well.
- Of all the BCAAs, Leucine is the most important as its primary
goal is to stimulate protein synthesis and the more effective
protein synthesis is, the more muscles you can potentially build.
Having the prefix L in front simply means the Leucine is in free
form, hence it does not need to get digested but instead get shuttled
to your bloodstream fast for use by muscle cells immediately.
Free form amino acids don't need to get broken down by your stomach.
grams) - Boost strength, power and stamina and promote muscle
Other important ingredients include L-Carnitine L-Tartrate (2
grams), Beta Alanine (2 grams), Betaine Anhydrous (2.5 grams)
and Bioperine®(5 mg).
To resume, a great post workout supplementation would be as
Mix 1 scoop of
POWERBUILD with 10-16 ounces of water and have it immediately
after your workout.
After 20-30 minutes,
have your whey protein isolate shake with some dextrose added
about 1.75 times the number of grams of protein. So if you're
having 1 scoop of Muscle Feast whey isolate at 26 grams of protein,
you should use 46 grams of dextrose(26 x 1.75 = 45.5) which is
the equivalent of 1 scoop of Muscle Feast dextrose. Mix 1 scoop
of Muscle Feast whey isolate and 1 scoop of Muscle Feast dextrose
with 8-12 oz of water. You can use a blender or a shaker.
you should have a whey isolate post workout is because whey isolates
are really high on the biological value(BV) of proteins as they
rank at 156. The higher the value, the faster the digestion and
absorption rate into your muscle cells, this is why a whey protein
isolate is highly popular post workout whereby fast-acting proteins
are needed. After your post workout whey protein isolate recovery
shake, be sure to have a solid meal after 1 hour or so. Some brown
rice, chicken breast/fish and broccoli drizzled with some extra
virgin olive oil for instance is a perfect muscle-building meal.
For bodybuilding recipes and ideas, try Anabolic