MikeLilley
New Member
You may agree that after the intense training you need the right nutrition to fully recover. You have so-called “anabolic window” when your body can use up nutrients, both for muscle growth and fat burning.
I think some of the best post-workout nutrition and supplements will be:
1) Water. 500-1000ml. Hydration is very important. You can take sports drinks for fast absorption (isotonic, hypotonic, hypertonic drinks)
2) Carbohydrates. It preferred glucose (dextrose) or maltodextrin. Glucose will refill muscle and liver with glycogen and will trigger insulin secretion, helping muscle protein synthesis. Depending on the objectives and type of diet you can take 20-60g of carbohydrate immediately after exercises.
It seems that an optimal solution is a combination of maltodextrin and dextrose. Sugar, milk, honey, or fruits are best because of the fructose content. You can eat pasta, rice, potatoes, but usually, the digested speed is too low for maximum effect that you want.
3) Proteins and amino acids for muscle growth and recovery. Whey protein supplements are the best here because it absorbs quickly. Hydrolyzed whey formulas are the fastest proteins, then go isolates. Even if, theoretically, have a low biological value, collagen, gelatin, and hydrolyzed collagen can help greatly in restoring joint and I recommend the inclusion of at least 5g of these sources, necessarily accompanied by digestive enzymes.
Concentrates or soy should be avoided after exercise. Glutamine can be very useful. Some protein supplements also contain digestive enzymes included, to increase the absorption rate and quantity of amino acids reaching the blood. So we have 15-30g of protein (also includes free amino acids or peptides contained in some advanced products).
Avoid simple protein without carbohydrates after a workout that will be decomposed and used as an energy source. Rather take a pure protein shake and eat some pretzels. It is cheaper and more efficient.
3) Fats. Take those easy to assimilate, such as MCT Oil (medium-chain triglycerides), coconut oil, macadamia oil, avocado oil, milk, and cream, lecithin (helps the emulsification of fat shakes). Alpha-lipoic acid (ALA), along with antioxidant effect and improves insulin use so you can get the same benefit by using a smaller amount of carbohydrates. Generally, it is taken in small quantities after a workout, even by those who want to lose weight, because they can slow the absorption of carbohydrates and protein.
4) Minerals. During the training, great quantities of minerals can be lost, both through sweat and urine. These minerals must be replaced, especially electrolytes (sodium, potassium), calcium, magnesium.
5) Vitamins. Are generally administered in the morning or before a workout (for energizing and antioxidant effect), but maybe taken after the training.
6) Creatine: the most known and used supplement specifically helps restore muscle, increase strength, increase muscle volume. Take 5-10g shake after the workout.
Other supplements you can use BCAA, taurine, HMB, various other amino acids.
So the idea is that immediately after your workout to take an extra 20-60g of carbohydrate and protein 15-30g. Ectomorphs should have more carbohydrates and proteins in their diet. If you want to burn fat then the number of carbohydrates (especially dextrose) should be reduced.
There are many supplement complexes on the market, they can match your requirements and you can read reviews and choose one. However, increasingly more people buy the ingredients separately and mix them in desired ideal proportions. Also, avoid chemical additives (dyes, sweeteners, flavorings, preservatives) that are often present in supplements.
Put the dose of the supplement into your cocktail shaker with you (without water) and you can add the water immediately before taking it after the workout. To optimize the assimilation time, you start drinking it even before finishing training, especially if protein absorption is slow.
_____________________
Mike Lilly, the author at https://boosthormone.com/ - bodybuilding sports nutrition and hormone boosters blog.
I think some of the best post-workout nutrition and supplements will be:
1) Water. 500-1000ml. Hydration is very important. You can take sports drinks for fast absorption (isotonic, hypotonic, hypertonic drinks)
2) Carbohydrates. It preferred glucose (dextrose) or maltodextrin. Glucose will refill muscle and liver with glycogen and will trigger insulin secretion, helping muscle protein synthesis. Depending on the objectives and type of diet you can take 20-60g of carbohydrate immediately after exercises.
It seems that an optimal solution is a combination of maltodextrin and dextrose. Sugar, milk, honey, or fruits are best because of the fructose content. You can eat pasta, rice, potatoes, but usually, the digested speed is too low for maximum effect that you want.
3) Proteins and amino acids for muscle growth and recovery. Whey protein supplements are the best here because it absorbs quickly. Hydrolyzed whey formulas are the fastest proteins, then go isolates. Even if, theoretically, have a low biological value, collagen, gelatin, and hydrolyzed collagen can help greatly in restoring joint and I recommend the inclusion of at least 5g of these sources, necessarily accompanied by digestive enzymes.
Concentrates or soy should be avoided after exercise. Glutamine can be very useful. Some protein supplements also contain digestive enzymes included, to increase the absorption rate and quantity of amino acids reaching the blood. So we have 15-30g of protein (also includes free amino acids or peptides contained in some advanced products).
Avoid simple protein without carbohydrates after a workout that will be decomposed and used as an energy source. Rather take a pure protein shake and eat some pretzels. It is cheaper and more efficient.
3) Fats. Take those easy to assimilate, such as MCT Oil (medium-chain triglycerides), coconut oil, macadamia oil, avocado oil, milk, and cream, lecithin (helps the emulsification of fat shakes). Alpha-lipoic acid (ALA), along with antioxidant effect and improves insulin use so you can get the same benefit by using a smaller amount of carbohydrates. Generally, it is taken in small quantities after a workout, even by those who want to lose weight, because they can slow the absorption of carbohydrates and protein.
4) Minerals. During the training, great quantities of minerals can be lost, both through sweat and urine. These minerals must be replaced, especially electrolytes (sodium, potassium), calcium, magnesium.
5) Vitamins. Are generally administered in the morning or before a workout (for energizing and antioxidant effect), but maybe taken after the training.
6) Creatine: the most known and used supplement specifically helps restore muscle, increase strength, increase muscle volume. Take 5-10g shake after the workout.
Other supplements you can use BCAA, taurine, HMB, various other amino acids.
So the idea is that immediately after your workout to take an extra 20-60g of carbohydrate and protein 15-30g. Ectomorphs should have more carbohydrates and proteins in their diet. If you want to burn fat then the number of carbohydrates (especially dextrose) should be reduced.
There are many supplement complexes on the market, they can match your requirements and you can read reviews and choose one. However, increasingly more people buy the ingredients separately and mix them in desired ideal proportions. Also, avoid chemical additives (dyes, sweeteners, flavorings, preservatives) that are often present in supplements.
Put the dose of the supplement into your cocktail shaker with you (without water) and you can add the water immediately before taking it after the workout. To optimize the assimilation time, you start drinking it even before finishing training, especially if protein absorption is slow.
_____________________
Mike Lilly, the author at https://boosthormone.com/ - bodybuilding sports nutrition and hormone boosters blog.
