Post workout Nutrition

  

Last month I discussed early morning CV and nutrition. Since then I have had several enquiries about correct post-workout nutrition. This is a controversial area with many theories bandied about. Many advocate carbs along with protein as a post-workout meal to prompt an insulin spike (in order to shunt more protein into muscle cells), but hard evidence for this is scarce.
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I advocate whey protein in water immediately after you finish your final set of the workout. This is because whey is semi-elemental, i.e. it could be termed as part-digested, containing simple peptides and amino acids, rather than long peptide chains which most proteins are comprised of. This means it is digested and absorbed very rapidly and absorption is by two separate mechanisms in the intestine. As it is dissolved in water, there are no other nutrients to slow this process down and the protein window of opportunity can be fully maximised.


For more advanced trainers the addition of glutamine to the post workout protein drink may also be useful. Glutamine is rapidly depleted during hard exercise and should be replaced. It is also the preferred source of fuel for intestinal cells, thus helping absorption of other nutrients. Adding 3-4g to your drink may be an idea – but some quality powders already contain high amounts of glutamine, so further glutamine may not be necessary.

Carbohydrates do need to be ingested though to replenish lost muscle glycogen. Do this by consuming starchy carbs 45-60 minutes later.

In practice:
1) 40-50g quality whey in water immediately post workout
2) In some cases an extra 3-4g glutamine in this drink
3) Go home, prepare a dinner consisting of high starchy carbohydrate foods, high protein and plenty of veg/salad – to eat 45 – 60 mins after training

I hope many of you find this useful, and remember the most important nutritional message: Variety in your diet!

*** Training Tip ***
** 1-6 Training – by TonyStarks

Otherwise known as the ‘mixed neural drive / hypertrophy programme’. The system was first developed in either Hungary or Romania and introduced to Western bodybuilders by Charles Poliquin, and is more likely to be utilised by weight lifters than bodybuilders.

The theory is that if you perform a 6 rep max within 3-10 minutes of doing a max single, you will be able to use a greater weight than if you hadn’t performed the single.

For example, imagine you are normally able to bench press 220lbs for 6 reps. if you were to perform a max single 4 minutes prior to doing your 6 reps you’ll be able to do 225-230lbs which is a significant increase. Most trainees also find that their max single also improves with each wave.

A typical wave might look like this: –

Set 1) 1 rep with 265lbs
Set 2) 6 reps with 220lbs
Set 3) 1 rep with 270lbs
Set 4) 6 reps with 225lbs
Set 5) 1 rep with 272.5lbs
Set 6) 6 reps with 230lbs

I have genuinely seen this work. The basic premise is to use maximal loads to potentiate the nervous system. Because of this newly increased, more efficient neural drive, you can use a greater and stronger load for six reps. I would not base a whole routine on this technique, but I would apply it to one or two different exercises and use it to get through sticking points.

Give it a try and let me know how you get on.

source : The MuscleTalker – Issue 2

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