Post Exercise Nutrition

[Italianangel]

This scientific read leans toward taking not only high GI carbs after a workout but to combine it with whey protein as well as free leucine for best results.

It also indicated that this practice helps not only with lean muscle gains, strength and repells catabolism but it also helps agains viral infections, importantly would include colds/flus, but also helps with bones and joints while indicating that there is no proof of any negative effect on body fluids, kidneys or fat gains...........of course directly applicaple to individuals who are active and healthy but also for some with disease who are also forced to deal with activity in the form of rehabilitative work.
Sedentary individuals would probably just gain weight from this - or so I would assume as does this read.

Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink -- Manninen 40 (11): 900 -- British Journal of Sports Medicine

I know that I will be getting some free leucine and adding this post workout shake idea to my menu once I am done with my contest in 6 wks and back onto a bulking diet again. I usually train early and get oatmeal after a workout but now I will add a shake to it. Of course I usually separate my carbs from fats n protein especially in off season but I guess some meals will be mixed.

Linda

[mooshue]

Do you make your own shakes from scratch or do you use something that contains everything already? I came across this one from a guy that owns a health food supplement store by my gym here in vegas. He let me use some of his one day and ive used it ever since. Apparently its huge for endurance racers to repleanish the body, but it contains everything you list here, 60g of dextrose for your high GI Carbs, 20g whey isolate proteins, bcaa's , electrolytes, etc..
Its called Ultragen by First Endurance

[JoeBAR]

Originally Posted by Italianangel

This scientific read leans toward taking not only high GI carbs after a workout but to combine it with whey protein as well as free leucine for best results.

It also indicated that this practice helps not only with lean muscle gains, strength and repells catabolism but it also helps agains viral infections, importantly would include colds/flus, but also helps with bones and joints while indicating that there is no proof of any negative effect on body fluids, kidneys or fat gains...........of course directly applicaple to individuals who are active and healthy but also for some with disease who are also forced to deal with activity in the form of rehabilitative work.
Sedentary individuals would probably just gain weight from this - or so I would assume as does this read.

Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink -- Manninen 40 (11): 900 -- British Journal of Sports Medicine

I know that I will be getting some free leucine and adding this post workout shake idea to my menu once I am done with my contest in 6 wks and back onto a bulking diet again. I usually train early and get oatmeal after a workout but now I will add a shake to it. Of course I usually separate my carbs from fats n protein especially in off season but I guess some meals will be mixed.

Linda

This seem to follow up on everything I ever read on T-Nations. Whether it be Berardi or Thibaudeau, they always push Surge post-training. Although Surge is fairly high carb, it's also a whey mix. I believe the ratio is 2:1 carb:prot. I read stuff about this in this very forum from Adonis over a year and a half ago! I thought it was obvious to all

In a nutshell, protein post workout are a must, and arguably, isolates are better than concentrates. High GI carb help spike the insuline level that will drive the protein (peptides) to the muscle faster to lower catabolism.

I'm currently dieting on a very low carb diet, meaning no starch, and I stopped taking most servings of weight gainer I normally chuck down my throat, but I still have a 1.5:1 carb:prot shake post training. I'm no competitor, so it hardly matters how fast I loose weight anyway.

From the above T-Nation author and others there, I also add glutamine to my post workout shake (about 5g) and BCAA's (about 5g). I also have Taurine + creatine + 5g BCAA pre-workout (while 'bulking' I normally have 30g whey, 30g Waxy Maize starch, 30g Brown Sugar, 10g BCAA pre, and 30g whey, 50g Maize starch, 50g brown sugar, 5g BCAA 8g Glutamine post)

Some more info here from Thib, the update on the previous article, here's one from Berardi on protein intake and the must read Get UNshreded

There are many other great articles, I seem to link them all in my bookmarks, so it gets hard to sort it all out. Besides, I got mixed up memories, so I always think that a diet article I'm thinking about is from Berardi, when often it isn't

[ian_us]

Hello,

Thanks for sharing this article, Its really informatics, Some vitamins are essential in small quantities but dangerous in large quantities, notably Vitamin A. I take my supplements from bayho.com. Most of their professional line vitamins, herbal, and dietary supplements are available only from physicians, doctors, naturopaths, pharmacy or health care professionals.


ian_us

[Italianangel]

Originally Posted by mooshue

Do you make your own shakes from scratch or do you use something that contains everything already? I came across this one from a guy that owns a health food supplement store by my gym here in vegas. He let me use some of his one day and ive used it ever since. Apparently its huge for endurance racers to repleanish the body, but it contains everything you list here, 60g of dextrose for your high GI Carbs, 20g whey isolate proteins, bcaa's , electrolytes, etc..
Its called Ultragen by First Endurance

I use interactive nutrition right now, isowhey.
when I blend though, I do make my own with fruit or yogurt or oats, greens plus or udos........all depends on what I need at that time.
Linda