Are there places where you can get a shake, specifically designed for post workout anabolic phase, and what supplement would this be?
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Are there places where you can get a shake, specifically designed for post workout anabolic phase, and what supplement would this be?
50g iso whey protein
any protein that has a good amino acid profile...
or any protein plus a BCAA suplement.
and a banana
aren't carbs really important right after a workout?
yes, hence banana. The real time for carbs is after that meal, about an hour later
not a banana though. there was just a thread about this I'll see if I can find it.
50-60g milk protein
30-40g Oats
3g Ome ga3
5g CM
5g BM
1g VitC
OR
10g BCAA
10g Leucine
30-40g Oats
3g Omeg a3
5g CM
5g BA
1g VitC
hey swifto I'm gonna hijack for a second, are there any long term sides for running 1g vitamin C every day? The 1 gram packets say for therapeudic use only?
Vitamin C is water souable so it would be hard to have any sides from it. The worst your looking at is stressing your liver if your on a TON of stuff.
the only side effect I guess is a lighter wallet. But I only use it in that dose on cycle.
Any reccomends for a brand which is cheap to run at 1g? I have the "emergen-C" packs but they are all packaged separately in 1g doses and are super expensive. I'm thinking a can of powder would be much cheaperQuote:
Originally Posted by bucks_243
Interested in this mix, but do not understand the abreviations.Quote:
Originally Posted by Swifto
Can anyone illuminate?
What is CM and BM
Simple carbs are very important immediately PW. I use a waxy maize product. There are several variations out there. I get more simple carbs PW then protein.
The studies have been done. Don't miss out on this anabolic window.
50grams whey
70-100 grams carbs depending on what I train.
I used to consume 48g whey protein & 80g waximaize upon 30 minutes of working out - then eating chicken & sweet potato 1 hour after that shake.
Through more research - I have found out to have 10g BCAAs, a liquid amino acid supplement (Twin Labs Amino Fuel for me), and whatever you're supplementing with as well - arginine, creatine... - have immeadiate post workout - and then eat as soon as u get home - chicken & white rice for me (carbs & quick absorptions).
With a high GI meal immediately PW you will elicit an insulin spike helping to store all of those nutrients your taking. You've depleted glycogen as well as broken down muscle tissue. You had it right the first time.Quote:
Originally Posted by YoungGunsNY
Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximizes glycogen synthesis and accelerates protein repair.
In addition, since muscle protein is degraded during exercise, the addition of a relatively large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle. After exercise, the body decreases its rate of protein synthesis and increases its rate of protein breakdown. However, the provision of protein and amino acid solutions has been shown to reverse this trend, increasing protein synthesis and decreasing protein breakdown.
Researchers have used anywhere from 0.2g - 0.4g of protein per 1 kilogram of body weight to demonstrate the effectiveness of adding protein to a post-workout carbohydrate drink (van Loon et al 2000b, Roy et al 1998). As an increased consumption of the essential amino acids may lead to a more positive protein balance, 0.4g/kg may be better than 0.2g/kg.
I'm confused now - I had chicken & sweet potato (isn't that a low GI carb) 1st. Switched it with advice from a bodybuilder friend with chicken & white rice (high GI carb). - and you're saying I had it right the first time?.... Did you misread or can you go further...Quote:
Originally Posted by cgb6810
You had it right when you consumed whey/vitargo immediately PW. The meal an hour later is fine with chicken and sweet potato. Unless you're cutting the white rice would be fine as well.