Think of the hour or so immediately following your workout as a window of opportunity for muscle growth. Following a strenuous workout, specific hormones and enzymes are at optimal levels for expediting muscle recovery and growth. In order to maximize results, choose supplements that work quickly during this anabolic window.
Dextrose
Dextrose is a form of sugar that causes a spike in insulin levels. Following 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. Due to its chemical composition, dextrose is digested and absorbed into the blood stream very quickly, maximizing the storage of glycogen in muscles.
Whey Protein
Most exercisers know that a high-protein diet is effective for building muscle. Immediately following exercise, however, not just any protein will do. Whey is a liquid cheese by-product that's very high in essential amino acids. The protein derived from whey is not only nutritionally dense, but fast-digesting as well. A shake made with whey protein will be assimilated by your body quickly, so muscle recovery will begin as soon as possible.
Branched-Chain Amino Acids
The essential amino acids isoleucine , leucine and valine make up the branched chain amino acids. They are important because these specific amino acids 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, hindering muscle growth. Supplementing with branched-chain amino acids following exercise halts the breakdown of muscle, and quickly begins the recovery process.
Creatine
Creatine is a natural compound found in muscle which plays a role in energy production during exercise. Creatine supplementation has been shown to increase short-term muscle endurance, as well as give muscles a full, "pumped up" look. Creatine, when taken with a fast-absorbing carbohydrate such as dextrose, will be absorbed faster than if taken at any other time. The insulin spike produced by the dextrose will shuttle creatine into muscles, maximizing its storage. Creatine is recognized as effective by the American Council on Exercise (ACE).
Member Comments