Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Muscle Growth with Post-Workout Nutrition


If you design your nutrition plans to maximize muscle growth, you must think about planning and taking properly the most important meal of the day. Do you know which?

It is easy if you have read the title! Yes. Post-Workout meal or meals are the most important.

After an intense weight lifting workout your body system is characterized by three main factors:

1. Glycogen Stores are low.

2. Protein Breakdown is increased.

3. Muscle Protein Balance is negative.

Therefore, for a rapid recovery from exercise, immediately after a workout (strength or endurance), you must:

1. Rapidly replenish the low glycogen stores in your muscles.

2. Rapidly decrease the muscle protein breakdown that occurs with exercise, especially high intensity bodybuilding training.

3. Rapidly force further increases in muscle protein synthesis in weight trainers and/or restore muscle-protein synthesis in endurance athletes.

Failure to accomplish any one of these objectives will lead to a lowered rate of recovery from your workout. And the slower the recovery process is, the less muscle growth you can stimulate!

Studies have found that delaying nutrients (protein and carbohydrate) consumption after a workout can greatly reduce the rate of glycogen restoration and protein synthesis. In fact, the rate of glycogen synthesis is reduced by 50% if nutrients are not consumed immediately after a workout. Besides, delaying post-workout nutrients absorption will negatively affect protein synthesis.

A few hours after a workout, the insulin sensitisation stimulated by intense training will be much lower: there is a two to threefold increase in insulin sensitivity immediately post-workout. After two or three hours, it is down to only 44% above baseline (Levenhagen et al. 2001). So basically, if you wait too long after your workout to consume a mix of fast absorbing proteins and high glycemic carbohydrates, the amount of muscle you will build in response to your session will be significantly decreased.

There are two key factors to rapidly increasing post-workout glycogen synthesis:

1. Adequate carbohydrate availability (to convert to muscle glycogen).

2. High insulin levels (to stimulate glycogen storage and shuttle carbohydrates into the muscle).

An ideal post-workout muscle growth stimulating formula would include fast absorbing proteins, high glycemic carbohydrates, and some additional BCAAs (which have been shown to drastically increase protein synthesis and decrease protein breakdown on their own). Certain amino acids can increase the insulin response to meals. By adding certain amino acids to the carbohydrate/protein beverage in the above study, the insulin responses were considerably higher than the carbohydrate/protein beverage alone.

In order to maximize these two key factors you need to increase the gastric emptiness rate as much as possible. The different proposed ingredients must be fast absorbing. To achieve this goal you must dilute these nutrients into a lot water quantity. Liquid nutrition is more rapidly digested and absorbed, nutrients are more rapidly delivered to the muscle.

The final piece of the post-workout puzzle is the management of protein synthesis. And although this area is a little more complex than managing protein breakdown, there are three key ingredients to increasing protein synthesis immediately after workouts:

1. A proper ratio of BCAAs.

2. High blood levels of essential amino acids.

3. High blood levels of insulin.

You must prioritize 3 main factors as soon as possible.

=====================================================================

By John Voight

http://www.1st-muscle-guide.com

The unbiased look about bodybuilding and muscle building techniques.

Subscribe yourself to the most relevant free e-zine about bodybuilding and muscle growth.

=====================================================================


MORE RESOURCES:

How Getting a 'Muscle Pump' Helps Athletes Build Muscle
STACK News
If your goal is to build muscle, then absolutely. The pump is an essential aspect of any hypertrophy training phase. However, we want to reiterate that as an athlete, building muscle is only a part of your overall training program and should not be ...



Build Muscle Faster With This Simple Weight Room Trick
STACK News
3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time. Build Muscle Faster With This Simple Weight Room Trick. Strength · Build Muscle Faster With This Simple Weight Room Trick · Palm a Basketball With This Grip-Strengthening Workout.

and more »


4 Ways to Build Muscle as You Age
The Epoch Times
One of my older buddies, a 74-year-old, fitness-conscious fellow, when asked how he's doing, often responds, “I'm keeping it tight,” which always gives people a laugh. Amusing as it is to hear the phrase coming out of a septuagenarian's mouth, his goal ...



Mexican youths build muscle strength to resist a life of violence
Fusion
Thousands of Central American children are heading north to the United States, desperately trying to flee gang violence, murder, rape and hopelessness. But in the violent birthplace of Mexico's most notorious drug cartel, some children are developing ...



One Green Planet

How to Build Muscle Slowly With Your Plant-Based Food Choices
One Green Planet
There is plenty of evidence that a vegan diet actually promotes lean muscle mass and muscular growth. Nevertheless, there are some strategies you can use to build muscle slowly over time, boost your metabolism, and keep you in shape all year long.



New health book helps men shed fat, build muscle, increase testosterone
KABC-TV
'Refuel' program could help men shed fat, build muscle. The so-called 'Refuel' program could help men shed fat, build muscle and increase testosterone. Embed. <iframe width="476" height="270" src="http://abc7.com/video/embed/?pid=230512" ...

and more »


What are the benefits of protein powder, and...
Cosmopolitan UK
If you're a fitness fan, you probably already know all about the benefits of protein. But if you don't, here you go: protein helps you build muscle, which not only makes you look toned, but also boosts your metabolism which can help you slim down (if ...

and more »


Muscling up against fat
STLtoday.com
The answer is yes, women burn fat faster — or using less energy — than men. Men and women build muscle at the same rate, but only through youth and middle age. Once women reach the age of 65 or so, it is harder for them to build muscles, she said.



Philly.com

Flyers prospect Hagg eager to get started on a pro career in USA
Philly.com
"Before the season starts, I am trying to build muscle and get quicker, because I need to be a lot quicker if I am going to play in the NHL, and more explosive, too," Hagg said. "Those are basically the two things I need to work on: my explosiveness ...



Daily Mail

Millie Mackintosh displays toned legs in flirty blue dress at exhibition ...
Daily Mail
They surprised everyone when they first started dating, but almost a year into their marriage Millie Mackintosh and Professor Green are still acting like newlyweds. The couple - who tied the knot in September 2013 - attended the launch of the Lynx ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.