Post workout Supplementation

The team at Nutrition Lab explain why post work out suppliments can be crucial to maximise the efficiency of a work out and which ones you should be taking

Almost immediately after workout your muscle fibres take on a different form of work. It's called protein synthesis, though you may know it better as muscle growth. This is the process that switches on to create bigger muscle fibres and this is initiated as soon as your workout ends. In simple terms, the process ultimately involves converting amino acids into muscle protein. The more muscle protein made, the bigger your muscles get. But obviously this process requires certain ingredients to take effect, namely the surplus of amino acids and carbohydrates, amongst others. Here's what to give your muscles, when they need it most - which is ideally within half an hour after you finish you workout.

1. Whey Protein Isolate (WPI) - Protein has always been a staple within the smart bodybuilder's post-workout meals because it delivers the amino acids that are used as the bodybuilding blocks for the synthesis of the muscle protein - in other words, muscle growth. As research has taught us more about bodybuilding as a science, this concept has remained a constant, but we have also advanced this knowledge and now also realise the importance of the timing, type and the amount of that protein.

After your workout the critical theme is speed. You should go with a WPI powder - it's absorbed rapidly and gets to the muscles faster than any other protein source. Experts suggest you get about 0.2 grams per pound of body weight - about 40 grams for the 200-pound bodybuilder within 30 minutes of the end of your training session.

2. Glucose/Carbs - While fast-acting protein is really number one after your workout, the importance of carbohydrates cannot be overlooked because carbs can be considered an anabolic nutrient in their own right. At then end of your workout, the anabolic hormones growth hormone and testosterone are soaring high. Unfortunately, another hormone, cortisol, is also on the rise at this time. This catabolic hormone competes with testosterone and inhibits muscle-building.

Carbs have been shown to blunt the release of cortisol, and they also help replenish your muscle cells with glycogen. This keeps a stored form of glucose in the muscle for your next workout and keeps muscle volume high (as glycogen pulls water into the muscle), meaning your muscles look fuller. As with protein, with carbs speed wins. The type of carb that will get into your blood and your muscle the fastest is pure glucose , which is commonly labelled as dextrose on the ingredient list. Maltodextrin is a second-best choice, and Vitargo is another good choice (some consider it even better than dextrose). Fructose is the poorest choice, so limit it at this time. Dextrose creates a large insulin spike, which not only pushes glucose and amino acids into the muscles but activates protein synthesis as well. Your best bet for size is a product that provides pure dextrose at an amount that at least equals the amount of protein you take in. The optimal dose is 0.4 - 0.7 grams per pound of body weight - about 40-100 grams for the 200 pound bodybuilder. Stay on the lower end if you're trying to stay lean and on the higher end if you're trying to add mass.

3. Glutamine - A growing body of evidence suggests that the amount of glutamine stored within your muscle cells directly influences whole body protein balance. In other words, when the glutamine pool is high, the anabolic state increases. It also may increase growth hormone secretion. Aside from that - as if that's not reason enough - glutamine taken immediately post-workout promotes muscle glycogen storage. When you combine glutamine with dextrose or another carb source such as maltodextrin, glycogen storage is increased to include liver as well as muscle glycogen stores. Go with 5 grams of powdered form thrown into your drink mix post-workout.

4. Branched-chain Amino Acids (BCAAs) - Leucine, isoleucine and valine, otherwise known as BCAAs, are necessary after a workout because its at this time that they're typically being broken down. Studies show that by replacing BCAAs following strenuous exercise, protein synthesis is enhances and growth hormone levels are boosted. Leucine itself has been shown to promote protein synthesis and decrease protein breakdown. Take 5-10 grams of BCAAs post-workout. Look for a product that contains double the amount of leucine as compared to isoleucine and valine.

5. Beta Hydroxy-Beta-Methylbutyrate (HMB) - HMB is mafe from the amino acid leucine and has been shown to decrease muscle catabolism (breakdown) when consumed at a rate of at least 3g per day. A research study on athletes revealed that a combination of creatine and HMB was most effective at improving strength and lean body mass; however, HMB alone also was capable of significantly decreasing muscle catabolism. HMB may be particularly important during leaning out phases of your training and dieting. Take 1-4 grams of HMB immediately after your workout, being sure to consume 3-12 grams total as several doses throughout the day.

6. Creatine - Creatine is quite possibly the most-studies bodybuilding supplement to date. Its ability to help in the rapid regeneration and availability of muscle phosphocreatine stores (a form of fast energy) is what made it a star, but creatine's role is increased long-term protein synthesis and strength gains, as well as faster recovery rates, it's what's kept this bodybuilding supplement at the top of the most wanted list. You'll need only about 5 grams to fully saturate your muscles; however, if you decide to use a creatine/carb supplement you'll likely get more. Some brands offer glycocyamine and a methyl-donor such as betaine, ingredients that'll help to keep your own creatine production rolling while taking the supplement. This may in fact boost your muscles ' ability to store creatine. Consider products that offer twice as much creatine and methyl-donors as glycocyamine; with these, you'll be able to get away with a lower creatine dosage.

7. Insulin Mimetics - Because Insulin is such an anabolic hormone, especially after a workout, increasing and/or enhancing insulin's effects opens the door to allow more nutrients (i.e,. amino acids, glucose, and creatine) into the muscle cells. This will not only support more muscle protein synthesis, but will also lead to less fat being deposited in the fat cells. It seems unlikely that one supplement can have multiple effects , but agents that mimic or enhance insulin provide several benefits. They get more nutrients into the muscle cells with less insulin, which means less nutrients are available to the fat cells, and less insulin is around to help them in. More glucose entering the muscle means more glycogen, which means fuller muscles. The enhanced insulin effect also initiates muscle growth processes and delivers the necessary amino acids. There are several supplements available that are often used to mimic the release of insulin: alpha lipoic acid (ALA), vanadyl sulfate (a micromineral derived from vanadium) and 4-hydroxyisoleucine (from fenugreek seeds). Look for products that supply either 100-200 mg of ALA, 10-15 mg of vanadium or 300-600mg of hydroxyisoleucine.

8. Anti-oxidants - Last, don't forget to consume antioxidants or a complete multi immediately post-workout to help combat cortisol, minimise muscle damage and enhance the recovery process. Antioxidants may also enhance the anabolic effect of growth hormone and insulin-like growth factor-I (IGF-I) after a workout. Look for products that contain 1000mg of Vitamin C and 400-800 IU of vitamin E. Additional antioxidants you may want to consider are ALA, alpha-and beta-carotene, cryptoxanthin, coenzyme Q10, lutein and selenium.

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