Are you the type of person that wants to know your progress in the gym? Do you take supplements? Are you looking for a little extra information? If you answered yes to all of those questions, then I got the post-workout supplementation solution you are looking for.
Near everything in your body is made out of protein. You need protein to grow as well as recover that’s a FACT. First thing’s first, make sure you’re getting enough protein in your diet to begin with. You’re really only doing the supplement companies a favor by drinking protein shakes without an adequate diet.
Get 1.2 to 2.0 grams per kilo. For us in American, that’s 0.5 to 0.9 grams per pound example for someone that weighs 170 pounds, would be 85 to 153 grams of protein, that comes out to 11 to 19 jumbo eggs. So useful. If you’re a vegetarian.
Once you’ve got that covered, throw in a shake that has 20-30 grams of high bioavailability, rapidly digesting protein such as whey. If you’re over 40, get 40. As we get older out body changes you would need more to get the same muscle protein synthesis response as those younger guys.
Bioavailability means how well your body uses the protein you just ate or drank. Based on this, here are how the proteins rank:
1 Whey > 2 Casein > 3 Milk > 4 Soy & 5 Other Plant Proteins (remember soy promotes estrogen)
If you consume enough of soy or any other plant-based protein, eventually you’re going to get more or less the same growth response. It’s only when you’re comparing 25 grams of whey to 25 grams of rice protein, for example, is when the cheese byproduct is superior.
If you are going the plant-based route, make sure the shake has 3+ grams of leucine.
Leucine is one of the three Branched Chain Amino Acids and sometimes referred to as the ‘main’ amino acid due to the most popular benefit of BCAAs (muscle building) being mostly due to leucine. Leucine is an activator of the protein known as mTOR, which then induces muscle protein synthesis via S6K; the other two BCAAs may also activate mTOR, but are much weaker than leucine in doing so (and as such, 5g of leucine will be more effective than 5g mixed BCAAs). read more
Bodybuilders now take insulin for a reason, because it works! It’s an anabolic (builds muscle) and anti-catabolic (stops muscle breakdown) hormone that gets released when your body senses there’s more glucose or amino acids floating around.
So, open up those insulin floodgates by taking in some fast carbs like glucose (dextrose), maltodextrin, or food that have lots of carbs, no fat, and little to no fiber.
20 grams of carbs is enough to get a decent insulin response with just 10 grams of protein. Depending on the type of training that you are doing, you can get by with minimal amount of carbs in your post-workout (none even) or you can go with a lot if you’re an endurance athlete and you’ve burning through your glycogen.
The rate of glycogen restocking is greater after a workout so it might be helpful to take advantage of that. In the end, if you’re getting enough carbs throughout the day, then the amount of carbs in your post-workout is less of a concern. If you do a couple sets of ten, you’re barely making a dent, but if your doing one of our daily wods rethink your carbs.
Adjust the amount of carbs based on what your goals are:
- If you’re dieting, I wouldn’t be taking simple carbs in the first place.
- Simple carbohydrates are broken down quickly by the body to be used as energy. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.
- If you’re one of those freaks that can continue losing fat even when you’re taking in simple carbs, then stick with that amount. If it works for you, it works.
- If you’re bulking, get enough to hold you off until your next meal. 60 to 100 grams is more than plenty considering 20 grams and some whey is enough to get an insulin response.
Creatine: is a compound formed in protein metabolism and present in much living tissue. It is involved in the supply of energy for muscular contraction.
5 grams of good ole monohydrate. You want to take creatine with your post-workout to take advantage of the insulin rush.
I’m recommending creatine under the impression that you are performing high-intensity exercise like our daily WODS, sprints, HIIT, weight lifting or something similar stuff. If you’re a distance person, creatine is probably not going to help.
- HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time
How to make your personal POST-WORKOUT shake
Get unflavored protein. That jar or bag should only have one ingredient in it. If really take care of your health, you need to minimize the amount of garbage you put in your body. It’s not the tastiest thing in the world, but it’s not the worst thing either. Purchase some cocoa powder or other flavoring if you’re that much of a princess.
Buy bulk dextrose or maltodextrin. It’s really cheap on Amazon or ebay. If you don’t want to do that, then go with something that has a really high glycemic load, such as white rice, baked potato, pulp-free juice, Gatorade, honey or anything else that has lots of carbs, little to no fiber, and is fat-free.
Keep in mind that dextrose is sweet and maltodextrin is not at all sweet.
Buy bulk creatine monohydrate.
25 grams protein + 20 or more grams carbs + 5 grams creatine = Take it down!
Everyday it seems like there are new supplements pulling your wallet. You got stuff for your Pre-workout. You got stuff for during your workout. You got stuff for after your workout. And you even got stuff for well after your workouts.
Don’t get me wrong, there are some really good products out there and products that actually work. Products that have legitimate science behind them. But most of the products out there pure bullshit, and supplement companies just waiting to take your money with false promises and unhealthy products, those products are bad for you, read labels get more information and educate your self.
Originally posted 2015-07-27 01:45:07.
Tags: anti-catabolic, Bioavailability, Carbohydrate, CREATINE, dextrose, glucose, glycemic, high-intensity interval training, HIIT, Leucine, maltodextrin, metabolism, monohydrate, post-workout, Protein