Think of the hour or so immediately after your workout as a window of opportunity for muscle growth. After a strenuous workout, specific hormones and enzymes are at optimal levels for expediting muscle recovery and growth. To maximize results, choose supplements that work quickly during this anabolic window.
Dextrose
Dextrose is a form of sugar that, when ingested, causes a spike in insulin levels. After training, insulin receptors in muscles are primed to absorb more blood sugar than normal. Stored in muscles as glycogen, this sugar provides energy during training and gives muscles a full, large appearance. Because of its chemical composition, dextrose is digested and absorbed into the bloodstream quickly, maximizing the storage of glycogen in muscles.
Whey Protein
Most exercisers know that a high-protein diet is effective for building muscle. Immediately after exercise, however, not just any protein will do. Whey is a liquid cheese byproduct that is high in essential amino acids. The protein derived from whey is nutritionally dense and digests quickly. A shake made with whey protein will be assimilated by your body quickly, so muscle recovery will begin soon.
Branched-Chain Amino Acids
Isoleucine, leucine and valine are the branched-chain amino acids. They are essential because they make up about 35 percent of the amino acids in muscle tissue. During resistance training, these amino acids are susceptible to being metabolized for energy, which hinders muscle growth. Supplementing with branched-chain amino acids after exercise halts the breakdown of muscle and quickly begins the recovery process.
Creatine
Creatine is a natural compound found in muscle that plays a role in energy production during exercise. Creatine supplementation can increase short-term muscle endurance and give muscles a full, "pumped-up" look. Creatine, when taken with a fast-absorbing carbohydrate such as dextrose, is absorbed faster than taken at any other time. The insulin spike produced by the dextrose shuttles creatine into muscles, maximizing storage. Creatine is recognized as effective by the American Council on Exercise, a personal trainer's certifying body.
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