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Muscle-Building Workout and Diet


It’s nothing new to the athletic community,
something known as nutrient timing. It’ll make all the difference in the world
as to whether or not all the time you wasted in the gym was well spent or if it was wasted. Because the fact of the matter is, after an
intense, hard work out and really putting your muscles through some serious overload
and some damage, your body is starving for specific nutrients and starving for specific
carbohydrates to replenish your glycogen stores and to feed your muscles the protein that
it needs. This is where the post-workout window comes
into play. You have approximately 15 minutes to about
30 to 35 minutes to feed your body specific portions of proteins, carbs, and maybe even
specific amino acids. While some would argue that window stretches
out a little bit further and it doesn’t have to be within the first 15 minutes to 30 minutes,
the more and more they study this the more they come out with the belief that it really
needs to be as soon as possible. And it needs to be in liquid form because
it’s going to digest the fastest into your bloodstream. So, what you want to do is you want to make
yourself a shake. You want to have it ready, already prepared,
when you get to the gym so you can just grab it out of your gym bag. Or, if not, have the components ready. You can mix it all with some water, or you
can choose to use some kind of high glycemic juice if that works well for you. You want to have a protein powder that’s fast
acting, egg protein, whey protein is probably best. You also want to have a high glycemic carbohydrate
powder, unless you’re going to be using juice – then the amount of carb powder you use can
obviously be brought down. The protein powder, anywhere from 25 to 35
grams of protein. You can have upwards of 40 or 45, but at some
point your body’s only going to digest only so much. And I’m assuming you’re also maybe going to
have a meal after that following the shake maybe an hour and a half to two hours later. So, you want to have protein 25 to 35 grams
of quality protein, whey. You want to have carbohydrate, high glycemic,
anywhere from 35, 45, maybe even 50 grams of high quality carbohydrate powder, malto-dextrin,
dextrose powder. And, again, you can also get your carbohydrates
through a different type of sugar. It’s interesting how after a workout your
body will allow you to absorb sugar better than any other time of the day. So it’s a good time after a workout to have
that sugary beverage if that is the time of the day when you want to have it. Maybe use that as the base for the cocktail
that you’re going to make post-workout. The last two things I would throw in there
are amino acids – branch chain amino acids, BCAA’s – and glutamine. BCAA’s is going to help to rehydrate the muscle
cell and keep the muscle cell anabolic. At the same time glutamine is going to do
the same thing, but it’s also going to help force more water into the muscle as well which
is also going to help the muscle to rehydrate and even begin to heal and recover faster. Glutamine is also going to bring down cortisol
levels which are rising pretty quickly after an intense workout if you train correctly
and if you train heavy enough. So, glutamine, BCAA’s, carbohydrate powder,
and protein powder, and maybe a little bit of juice. Try this shake after every workout. I guarantee that you’ll notice incredible
difference in your rate to recovery and your muscle size and growth.

31 thoughts on “What to Take after a Workout | Bodybuilding Diet

  1. he only talked about supplements taken in powder form, which will be mixed in a shake with water. Thats the fastest way for your body to absorb them. If it is overwhelming, just start out with 100% whey protein powder after workout. It really helps!

  2. is there a substitute to taking a carbohydrate powder? I take a protein powder after a workout, usually with a banana for the carbs.

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