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Post Workout Supplements
Immediately after an intense weight training session, your body is "primed" to
accept amino acids and carbohydrates back into the cells.
Your cells have become depleted and damaged by your training and they need to
repair, rebuild, and grow so that they can adapt to the new stressors you have
applied to them.
You can read all over the internet about the so-called "window of opportunity" that
happens 15 to 60 minutes after weight training, during which you can super-saturate
your body with nutrients and speed up recovery.
I believe the window of opportunity occurs within 30 minutes after the end of the weight
training session.
That is presuming that you have trained your body hard enough to cause an adequate
stress response.
Many people make the mistake of using whole foods after a workout for recovery,
but I disagree with that notion. Whole foods simply take too long to digest and don't
allow vital nutrients to become available to the muscles in a timely fashion.
I recommend a very fast acting post work-out drink for greatest recovery potential.
So, what exactly do I put into my body after my workout?
Well, here is the recipe I have derived from many years of experimentation:
My post workout nutrition mix
50g Whey Protein
5g Creatine
5g Glutamine
300mg Alpha Lipoic Acid
I mix all the above into 1.5 cups slow-cook Oatmeal (after cooking!)
Some trainers may disagree with the amount of protein and
carbohydrates that should be consumed post-workout and they may recommend a
particular ratio of carbohydrate to protein. I find the above ratio works well for me.
I recover very rapidly with this mix. I notice less soreness the day after weight training
and greater strength increases on subsequent weight training workouts.
I use the whey protein concentrate
because it is very rapidly digested and amino acids are quickly delivered to the blood
stream. I use the oatmeal for a large and sustained carbohydrate source. The alpha-lipoic acid assists with the whole response.
The glutamine and creatine assist with recovery and strength gains.
Please keep in mind that this is just what works for me!
You may get absolutely no results from a mix like this. (Or you may get the best gains of your life!)
Also, a drink like this may not even be recommended depending on your overall
health and any diseases you may have.
Please check with your doctor before trying anything like this.
I recommend slow-digesting whole foods for the all
other meals consumed throughout the day. This "high-octane" mix described above
is only for after my "blast-off" workouts!
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