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Introduction If you’re on this page, the chances are you to are a victim of being spoon fed a huge variety of information on this topic. But don’t worry, this page will give you… well… the common sense answer. No add on, no sales, no fads, no BS! In order to optimize your post workout nutrition, you’ll need to focus on these four key points; carbohydrates, proteins, micro-nutrients and timing. Protein Okay, so let’s start with the number one nutrient on all bodybuilders mind, protein. This is the building block for the muscles, and therefore is a key component for recovery success. After the workout, the muscles will have been starved of protein, and therefore getting protein into the bloodstream as soon as possible is the main concern. This is best achieved through whet protein powder (mixed into a drink) as whey protein is not only the fastest digesting protein, but liquid is also available to the bloodstream/muscles much faster than alternatives; such as a whey protein bar. Carbohydrates This is mainly linked to the above, as carbohydrates are crucial for two main reasons, one being to increase the rate of which the body can availably use the protein. This needs to be consumed in the form of simple sugars (fast acting carbohydrates), to get eh job done. First of all, the fast acting carbohydrates spike the insulin, which causes the blood to shunt the protein (that’s currently in the bloodstream from the whey) into the muscles at a faster rate, which speeds up the recovery process. Secondly, post workout the muscles are glycogen depleted. This means they’ll be in a constant search of energy. If they can’t find energy soon, there’s a risk they may take it from the previously (in the workout) damaged muscle tissue. The fast acting carbohydrates restore this energy immediately, and enable the body to use the new sugars as energy instead. Although don’t think that gives you license to eat all the candy bars in the world after your workout, the most suitable form is the powder dextrose/glucose. This is a suitable option, as it’s not only minimally process, but also mixes well with the whey protein. Micro-nutrients This is always a section over-looked, by many bodybuilders. However the vitamins and minerals you consume post workout can actually make a huge difference to your results. First of all B vitamins are crucial as they’re responsible for metabolising carbohydrates. This means the carbohydrates you consume will enter the muscles more efficiently, thus enhancing recover. Next is vitamin C and E which act as antioxidants. These nutrients improve the body’s ability to repair damaged muscle tissue, along with enhancing the body’s immune system – which is especially crucial post workout. The final key components are electrolytes; sodium, potassium, calcium and magnesium. These are lost during sweat (in-turn during a workout) and are essential for hydration. If the body is in a de-hydrated state, any process (including recovery!) is hindered. Therefore, consuming these nutrients post workout rapidly re-hydrates the body and enables recovery to be optimized. While it may be unlikely you’ll find a supplement with all of these alone, and unpractical to take them all individually, a suitable source would be a multi-vitamin containing a good helping of each. Remember to avoid food in this period, as it can slow down the rate of which the body will absorb the nutrition. Timing This is one which has received an incredibly wide variety of conflicting views, some saying to chug your shake right after your last set, and others saying to consume your nutrition within a 24hour window. Although these conflicting views can stir up an argument, most of the evidence in research points towards the 45 minute window argument. And even if this isn’t true, what’s the harm in doing so anyway as a precaution? In other words, whatever the conflicting evidence, if you’re consuming your post workout nutrition within the 45 minute window you can’t go wrong. Conclusion In conclusion, suitable post workout nutrition is; a protein shake made up of whey protein and dextrose, and a multi-vitamin to add that extra boost to your recovery. For loads more information on this topic, check out the links in the resources section below. If you're an advanced bodybuilder, make sure you click the link in the primary resources section below. References Primary References: Advanced Bodybuilding Secondary References: Three Ways to Boost Your Muscle Gains Three Advanced Bodybuilding Mistakes Advanced Bodybuilding Overview Are Protein Powders necessary? Successful Pre Workout Nutrition Does Cardio Burn Muscle?
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