Making the decision of what to put into your body after a workout is, necessarily, a bit complicated. Fortunately, through experimentation both clinical and personal, we have determined what post workout supplements to combine in your post workout shake to best effectively combat the imposed stress of a high intensity workout session. Knowing what choice ingredients we decide to favor is important to those that value their bodies, so take some time to familiarize yourself with the following post workout recovery foods and supplements.
Whey protein isolate takes the best of a great, natural supplement, whey protein, and removes any excessive carbohydrates and fat, leaving you with 80-90% protein by weight. Perfect for lean dieters and those seeking to use whey as their principal form of lean protein.
Leucine is one of the only essential amino acids known to upregulate synthesis of muscle growth and reduce muscle degradation. It has also been shown to reduce daily food intake and body weight via brain signaling pathways. Both are very important factors in post workout nutrition.
Bovine Colostrum, or first milk, is a form of cow’s milk that is present only towards the end of a pregnancy cycle, it is ingested by top athletes as a means of improving peak performance, and preventing sickness during times of intense physical activity. It is also very high in quality protein and has been proven to both increase lean mass and reduce recovery times. We add 3-6g of colostrum powder to our post-workout shake.
Dextrose is the simplest form of sugar(glucose) that is especially important as a source of quick post workout carbs, or carbs that will make their way to the especially insulin sensitive muscles following periods of intense activity, like lifting several tons of weight over the course of an hour(your workout). We add 20g of dextrose to a post-workout shake if bulking and working out in the morning. We highly encourage you get your workouts in first thing in the morning.
Creatine monohydrate is to weightlifters as ambrosia is to the Greek gods, if you care about recovery and getting the most out of your workouts, you will find a way to include this proven supplement in your regimen. It works by giving your body a steady supply of phosphate to fuel the chemical reactions that cause muscle contractions, thereby increasing peak performance and speeding recovery time. Add 5g of creatine monohydrate powder to your post-workout shake.
A post workout meal is the combination of all natural fats, carbs and proteins to steady your insulin levels and continue the source of protein and nutrients from your post workout shake. It should include a starchy carb, like brown rice or potatoes, along with a fibrous vegetable, such as broccoli or a salad, and a chewable source of natural, quality protein, like a chicken breast or a very lean steak. Also be sure to include your fats, if you decide against the steak, have some butter on your vegetables. Adequate fat intake is just as important to your recovery as the carbs and protein.
After getting a handle on the ingredients of your shake and your post workout meal, the task rests on the details of your shake, when to take it and how much of your ingredients to include when doing so. A general plan of action varies upon your goals. When deciding to work out at night or when attempting to lose fat by cutting, mix 40g of whey protein isolate with 2g Leucine, 3-6g of colostrum and 5g creatine monohydrate. When deciding to increase mass and bulking, combine 40g whey protein isolate with 20g dextrose, 6g of first milk powder and 5g creatine. Regardless of dieting or cutting, 60-90 minutes after your chosen shake, sit down and have your chosen meal.
You’ll find that following these steps and familiarizing yourself with the proper post workout supplements will benefit your gains tremendously.
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