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The Window of
A Body
Builders Guide to Post-Workout Nutrition
By Adam Knowlden
Reprinted
with permission.
The sweat, the blood, and the tears…You’ve given it
your all. This time you didn’t hold back. You truly gave it everything you had
and then some. You’ve trained beyond failure, beaten your body into submission,
and conquered the hardcore world of mass training. One final step remains in
the quest for hypertrophy…
Sealing the Deal
Post-workout
nutrition is a short, but sweet, window of opportunity that only comes once a
day; immediately following a brutal bout of training. This is one opening
that you don’t want to miss! Doing so will not only sabotage previous hard
earned gains, but will completely cancel out any potential gains you would have
made from your hardcore workout! All that intensity and pain for nothing! What
happens within the body during this window in time establishes whether you will
gain muscle in response to the workout you just completed, or simply return to
your pre-existing state; or worse than that…lose previous gains! Post-workout
recovery is the primary factor of the outcome of this short-term muscle
recovery process. This is the one time of the day that can literally “make you”
or “break you” as a body builder. It is
the intention of this article to give you an understanding how to get the
maximum potential from your maximum efforts, via post-workout
nutrition!
The Oasis in a
Before
we get into the details of post-workout nutrition, let’s cover why immediate
after-training nutrition is so vital. Hardcore
training necessitates extreme energy demands on our body! ATP is the immediate supply of energy for our muscles as we
workout. As we continue our training, ATP stores are reduced and glucose (ready
to use energy) and glycogen (stored up energy) are used as fuel for our
muscles. Glycogen is the primary fuel source for moderate- to
high-intensity exercise. The longer exercise continues the more glycogen is
burned.
What
is the Secret to consistent gains?
In order to develop muscular endurance, and
thereby become capable of performing longer and more intense workouts, we as
body builders need to enhance our ability to store the carbohydrate fuel known
as glycogen in our muscles.(This is one of the main reasons training for
Mitochondrial density is so important!) And in order to gain new muscle from
our workouts, we need to regularly stimulate a protein surplus with which to
stimulate hypertrophy in our muscles. Following a workout, muscle glycogen
stores are depleted, and many muscle proteins are also broken down, leaving us
in a deficit state in respect to both of these crucial nutrients. As more and
more glycogen and glucose is burned up for energy, blood glucose levels begin
to drop-off, which in turn cause insulin levels to drop drastically. That is a very vital step
to grasp because of the properties insulin has in relation to protein synthesis
and anabolic hormone production. These drops give rise to the catabolic hormone
Cortisol. Cortisol is the
last thing you want to let run rampant post-workout. Cortisol
is the chief hormone responsible for “burning” muscle up for energy.
Here’s how it works:
Cortisol literally converts muscle tissue to
proteins for conversion into glucose. This is your body’s way of producing
energy when all readily available energy (glucose) and stored forms (glycogen)
of energy have been expended. To compensate for this depletion of energy
your body will go into a process called gluconeogenesis
to produce glucose from amino acids in the liver. The end result of this
process? Hard earned muscle used as energy, and all potential gains becoming
null and void. To sum up the post-workout scenario: cortisol
increases, and insulin decreases. This scenario presents several needs to our
starving bodies.
In
order to get maximum results from our workout we must turn these glycogen and protein
deficits into glycogen and protein surpluses immediately afterward. So the two
most important components of muscle recovery are replenishing the glycogen fuel
burned during the workout and rebuilding the muscle proteins that are destroyed
during the workout. These processes are highly time-sensitive: the sooner they
are allowed to begin, the faster they proceed and the more likely they will be
completed in time for the next training session. This is because following training, the muscle cells are highly receptive to insulin,
the hormone responsible for transporting glucose and amino acids through the
bloodstream and into the muscle cell. This crucial stage of receptiveness is
more technically known as facilitated diffusion.
Jacob
describes this process best in his article, Muscle Fibers Part I:
“Facilitated
Diffusion - This is diffusion that is assisted by protein transports.
When a needed nutrient is low in the muscle cell environment and it cannot pass
through the pores, then it must be transported). This is similar to the
above process except that it needs a boat to get across the plasma membrane and
into the cell environment. Following a workout, when glucose
concentrations are low, and you down a high carb drink, the glucose in your
blood stream has a high concentration. Therefore it diffuses to the lower
concentration area inside your muscle cells. The green nutrients
are insoluble to lipids, they therefore must move across the membrane in a
transported manner. The purple protein transporters as you can see take
the nutrients, carry them across the membrane and then release them inside of
the cell environment!”
Immediately after our training session, a
natural restoration in anabolic hormones starts to occur, as our body tries to
start the recovery process of protein synthesis. The main volume of these
hormones include: Insulin, Growth Hormone, Insulin-Growth Factor, DHEA, and estrogens.This restorative process is
called biochemical supercompensation. However of all
of these hormones, released insulin is the most important. Insulin rebound is
responsible for the release of Growth Hormone, which is the key hormone
responsible for the release of Insulin Growth Factor. Protein synthesis will
simply NOT occur if there is an insufficient or delayed supply of energy and
amino acids to offset post-workout catabolism. The primary goal of post-workout nutrition is
to rapidly induce an environment that will recoil, and help increase, these
naturally occurring hormone levels to begin the crucial process of protein
synthesis. This can be best accomplished by decreasing post-workout cortisol levels rapidly and aiding our bodies in rebounding
insulin levels, to further aid in the release of Growth Hormone and
Insulin-Growth factor. By consuming simple carbohydrates post-training we can
induce an increased production of these anabolic hormones and thwart gluconeogenesis; thus maintaining a more positive nitrogen
balance.
Cortisol Execution
So how exactly do we generate this atmosphere
of anabolism? First and foremost we need to suppress cortisol
as fast as possible! This is the number one rule of post-workout nutrition:
Whether bulking,
maintaining, or cutting, cortisol suppression is of
the utmost importance for:
1. Gaining or maintaining lean mass.
2. Recovering glycogen stores.
3. Increasing anabolic hormone levels.
Cortisol can not be suppressed any faster than through a burst of
insulin release from simple carbohydrate source. A prompt insulin discharge is highly
beneficial in the post-training atmosphere because of the hormones uncanny
ability to suppress cortisol. The faster this release
takes place the faster protein and carbohydrates are delivered to the muscles
to promote muscle recovery and adaptation. Insulin is secreted by the pancreas
automatically in response to rising levels of glucose or protein in the bloodstream.
Because of the body’s receptiveness to
nutrition post-workout it is crucial to feed the “window of opportunity” as
soon as possible following a maximum output of anaerobic threshold intensity. Consuming and absorbing carbohydrates within 30 minutes of completing a
workout will synthesize twice as much muscle glycogen as waiting two hours for
consumption or absorption. Consequently,
both glycogen and protein synthesis proceed faster when carbohydrates and
protein are consumed together.
In one study 10
healthy adults were subjected to 60 minutes of moderate-intensity exercise. Half the subjects were fed a
protein-carbohydrate supplement immediately after completion of their workouts.
The remaining subjects were fed the same supplement three hours later. Members
of the “early” group replenished muscle glycogen 3.5 times faster than members
of the “late” group. Muscle protein synthesis also proceeded more than three
times faster in the early group. This among countless other similar studies
point to one clear goal… Rapid
absorption of post-workout nutrients! This is best accomplished from the
insulin inducing carbohydrate-protein supplement combination. Again, the
rate of glycogen and protein synthesis in the muscles depends on the amount of
insulin present in the bloodstream. With that, let’s take a
look at the most vital ingredients of post-workout nutrition.
Soaking up Nutrients like a Sponge!
Post-workout your
body is a literal sponge. In a highly catabolic state it will soak up anything
you give it! Let’s look closer at ingredients that use
this to our advantage.
Simple Carbohydrates:
During the post-workout phase of training our bodies are in a
hypoglycemic stage. Blood-sugar and insulin levels have drastically dropped.
Immediately following exercise natural GH concentrations struggle to increase
as insulin levels try to rebound from its current highly catabolic state. A
simple carbohydrate supplement combined with the post-workout window of
opportunity will give immediate rise to blood glucose levels and cause a state
of hyperglycemia. This will force a increase in the
production of insulin! In other words simple carbohydrates will lay the smack
down on cortisol production. The newly increased
quantity of insulin in the blood will drive much needed glucose (and amino
acids) through the receptor sites in the muscle cell at an insane rate. These
elevated stages of blood glucose will begin causing further secretions of
Growth Hormone, the key hormone responsible for producing Insulin Growth
factor.
Why simple carbohydrates? Increased absorption rates, and
an abruptly induced insulin burst. The faster you can get glucose into your bloodstream
and muscles, the less protein destroyed and the more glycogen stored. This is
the one time of the day when you want to stay clear of complex carbs. Complex
and fibrous carbs simply take way too long to digest and will not give optimal
insulin release to offset muscle catabolism. You also want to stay far away
from any fat and fructose sources post-workout. Fructose will not replenish muscle glycogen
but rather will replenish liver glycogen. Fat
severely delays digestion because it metabolically
requires so many more processes to break down.
Another vital key to post-workout nutrition is insulin
sensitivity. Creating stronger insulin sensitivity is the primary way to get
the most out of your post-workout simple carbohydrate intake. Only certain types of
simple carbohydrates will replenish muscle glycogen. These are carbohydrates in
the form of glucose/dextrose. The basis of
our simple carbohydrates (post-workout) should come from sources that register
high on the glycemic index. A range of 100-130 will
work the best for our purposes. Dextrose or Maltodextrin
are the two sources of simple carbs I recommend to ingest post-exercise.
Protein:
Protein intake in combination with simple carbohydrates,
post-workout, are the key ingredients to achieving a state of anabolism and
offsetting the bodies’ process converting muscle tissue for energy expenditure.
Fast absorption via digestion, is of paramount importance at this stage. So a
liquid or powdered form of protein derived from hydrolyzed whey is the best logical
supplement. Whey in powder or liquid form takes an average of 20 minutes to
absorb, making this form of protein number one in the race for assimilation. Eating a slower burning form of protein like
chicken or beef post-workout is missing the mark completely. It is impossible
to take advantage of the post-workout window with a protein food source that
will take 2 hours to hit your bloodstream.
Water
Re-hydration post-workout is crucial. Thermoregulatory processes
need to be put in check as well. Water is responsible for storing carbohydrates
and will also help to further speed up the digestion process of the
carbohydrates and protein.
Creatine, Glutamine, and Vitamin C.
Creatine works by increasing the
muscles' ability to generate peak torque during a muscle contraction. It does
this through increasing anaerobic ATP production. ATP is the high-energy
compound that is utilized during muscle contractions. The more torque you can
produce during a contraction, the more stimulus the muscle receives. The more
stimuli it receives, the more adaptation will take place through an increasing
in myofibril density (muscle growth) provided that the recovery environment is
sufficient for recuperation from the workout. Simply put, creatine
will enable you to train harder and longer. Stimulating
insulin release will greatly enhance the transport and uptake of creatine into the muscle tissue where it is used to support
the reproduction of ATP (energy) and enhance cell volume.
L-glutamine is an absolutely essential amino acid that
possesses anti-catabolic qualities. It is also the primary fuel source of
immune cells and intestinal cells. Under periods of stress like really intense
workouts, glutamine becomes critical because your body may not be able to
make enough of it. If enough glutamine is not supplied by the diet, then the
loss of muscle tissue will provide the supply. Intense exercise also places a
high demand for glutamine in a healthy body, making post-workout an ideal opportunity
for consumption.
L-Glutamine plays an important role in:
1. Protein
metabolism
2. Cell Volumizing
3. Increased
Strength and Endurance
4. Tissue Repair
5. Higher Growth
Hormone output
6.
Anti-catabolism/Decreased chance of overtraining
7. Immune system
enhancer
The greater number
of days you're training, the higher you're risk of fatigue and symptoms of
overtraining will be. You can greatly reduce this risk by adding additional
glutamine to your post-exercise meal. High-protein foods such as meat, fish,
beans and dairy products are excellent sources of glutamine that should be
eaten on a regular basis as well as supplementation. L-Glutamine is one of
those all-star supplements you just can’t get enough of! Supplement throughout
the day with as much as you can afford! If you are on a tight budget I
recommend saving this miracle amino acid for the post-workout window of
opportunity.
Vitamin C and E: Your immune system is immediately
suppressed after intense resistance exercise. Post-workout is a fantastic time
to provide the body with cellular protection support in the form of
antioxidants to reduce exercise-generated muscle tissue stress. Oxygen is a potent type of free radical
molecule that damages protein cells by pilfering electrons from them in an
effort to enhance its own stability. Due to the exponentially higher rates of
oxygen consumption associated with exercise, those who work out regularly will
experience vastly greater amounts of oxidative stress to muscle tissues than do
those who are sedentary. However, as
long as increased intakes of antioxidant vitamins and minerals are taken,
antioxidant defenses can be strengthened to a point that more than makes up for
the damage incurred during workouts. Vitamins C and E are especially helpful.
How
to Make and Take the Post-Workout Recovery Super Shake!
Thus far, we have
covered the basic ingredients for making the optimal post-exercise anabolic
cocktail. Now let’s cover the tactics endorsed for getting the most out of
these nutrients. It is vitally important to restrict the rate at which we
consume our post-workout meal. Even though our bodies can administer nutrients
more effectively at this time more so than any other time, it is still very
possible to overload our body’s capacity to digest. I consider an over-induced digestion of the
post-workout meal as one of the leading causes of excess fat storages during a
bulking stage.
Let me explain…
Our goal
is to get a steady flow of nutrients during the potent “window of opportunity”
post-training. I believe an overproduction of insulin, resulting from an
overly rapid consumption of simple carbs, is the reason for a lot of the
typical “bulking phase chub” we all hate. As you consume your post-exercise
meal, contemplate your energy levels over the next hour. It’s of the utmost
significance that your energy levels do not go down at all during the
post-workout period. If they do
that means this flow of nutrients has been disturbed. Two things can offset
this flow:
1. Your blood glucose levels
are dropping, meaning you aren’t getting enough nutrients when your body needs
them.
2. Your blood glucose levels
rose too quickly! As a result of this your body secretes an overload of insulin
to get rid of the blood glucose. What happens as a result of this overload?
Some of it will go to start protein synthesis, but most of it gets converted to
fat. Remember, excess glucose goes to fat.
To make matters
worse, your blood glucose levels begin to drop and you go back into a catabolic
condition. So not only are you catabolic but you gain fat! WHOA! That’s the
very opposite of what we want! To protect against either of the above two
scenarios consume your shake at a slower rate. Your post-workout meal should be
taken over the course of a 45 to 60 minute period. This cushioning effect will
ensure a better processing job of the nutrients consumed. As a general rule of
thumb, consume half of your meal immediately, and sip on the rest over the 45
to 60 minute time frame.
Another major
factor we need to consider is our water intake post-workout. I recommend one to
two liters of water over this 45-60 minute period. Water is vital to
carbohydrate storage. If we intend to replenish our glycogen stores
post-exercise, water needs to be our greatest ally. However, just like
consuming simple carbs too rapidly post-workout can cause an overproduction of
insulin, so too overly rapid intake of water post-workout is detrimental to our
goals. An overly induced intake of water causes the blood pressure to rise excessively,
sending a signal to the brain that stops the secretion of a hormone called ADH,
which causes the body to secrete more water than normal. The hydration process
is much more efficient by consuming small amount of water over a longer period
of time. I recommend one gallon of water consumption over the course of your
workout, and one to two liters consumed over a 45-60 minute time frame
post-workout.
The amount of
simple carbs you take in should dictate the time frame of your post-workout
intake. The more simple carbs you take in the more you should aim for the 60
minute time frame to ensure equilibrium of insulin production. Also, the amount
of simple carbohydrates you take-in should be reflective of your goals.
As a general rule,
on a bulk-up plan the amount of carbs to consume following a hardcore weight
training session is five grams of simple carbohydrates for every ten pounds of
lean body mass (LBM). This would mean a body builder with 200lbs. of LBM would
consume 100 grams of high-glycemic simple
carbohydrates post-training. During a bulking phase, I recommend consuming
approximately half the amount of protein in grams as you did carbohydrates in
grams. So in this case our post-exercise shake would be mixed with 50 grams of
protein. This can be tapered higher or lower depending on your individual
protein needs.
On a cutting phase I recommend consuming 2.5 grams of carbs per ten pounds of
lean body mass. The goal here is to consume just enough to suppress cortisol and increase growth hormone levels and to get out
of our catabolic state. During a time when you are restricting calories, the
last thing you want is to be catabolic. I also recommend consuming an equal
amount of grams of protein as you did grams of simple carbohydrates. So the
same bodybuilder with 200lbs of LBM, would consume 50
grams of carbs and 50 grams of protein during his cutting phase post workout. I also recommend cutting the carbs down for a
less intense session, or for training a smaller muscle group. It would make
sense that the more intense you are the greater the demand your body would
place on post-workout nutrition and your post-workout shake should reflect
that.
One important
aspect I recommend in regard to the 45-60 minute time frame is spacing out the
timing of the ingredients of your post-workout meal. To better explain, let me
split up our post-workout meal into two phases:
Phase one:
Immediately.
Mix (using the
same 200 lb. male on a bulk example) 100 grams of a combination of 50% of your
carbs coming from Dextrose and 50 % of your carbs coming from Maltodextrin with 50 grams of hydrolyzed whey protein, all
mixed with 1 Liter of Water. Shake all the ingredients well. (I personally like
using a Tupperware cup for my shakes) Scoop out and consume 5-10 grams of creatine, and consume along side the shake. I don’t
recommend mixing the creatine directly into the
shake. Simply spoon it into your mouth and drink it down with your shake.
Consume 1/2 of the shake in this immediately following your workout in this
manner. After you have taken half the shake in, continue taking small sips of
the shake.
Phase two:
15-20 minutes
later
Scoop out and
consume (again don’t mix directly into the shake) 5-10 grams of L-Glutamine. Now
is the time to consume any anti oxidants with your shake. A high quality
multi-vitamin will work well, or you can just take Vitamin C and/or E. This combination of L-Glutamine and
anti-oxidants will help to super charge your immune system after the beating it
has just taken. Continue sipping on your post-workout meal for the duration of
the initial 45-60 minute period. 30
minutes after you have completely finished your post-workout meal eat a well
balanced meal.
Protein synthesis
is amplified by 50% post-workout but it can be elevated as high as 110% up to
24 hours post-training! So keep supplying nutrients to your body all day long
for optimal gains, drink plenty of water, and adhere to the pre-sleep stack I
described in the Z factor part one. The main difference with the meals
following your post-workout shake is to begin adding fat to your meal. Healthy
fats have numerous benefits to the body builder. Increased fat intakes are
highly associated with a more positive nitrogen balance, and also work to
increase insulin sensitivity!
Building
a Better You!
We’ve covered the
importance and seriousness post-training nutrition demands! It may take some
planning and consideration to prepare, but I assure you giving 100% to this all
encompassing meal will reap the rewards of your labor 100 fold. This is one
time of the day that you don’t want to be caught ill-equipped.! Until next
time, stay hardcore.
Copyright 2003 AbcBodybuilding.
Reprinted by The Vegetarian Bodybuilder™ with permission. This material may not
be copied, reproduced, or transmitted without the express written permission of
the copyright owners. Visit www.abcbodybuilding.com
for more info.
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