Proper nutrition -- before and after a workout -- will help you recover faster. Branched-chain amino acids, the most plentiful amino acids in your muscles -- make an effective pre-workout supplement. These amino acids, the building blocks of protein, improve recovery and reduce muscle soreness, according to a 2006 study published in the "Journal of Nutrition." Following your workout, consuming a shake of whey protein and dextrose will help replace amino acids and glycogen, or sugar, which you depleted during training. According to a 2007 study in "Applied Physiology, Nutrition and Metabolism," supplementation with a small amount of whey and sugar will improve recovery and increase your ability to build muscle. Consult a health care practitioner before beginning any supplementation program.
Step 1
Consume at least 5 g of amino acids one hour prior to training. Mix the powder with water. You can use a blender or a shaker cup.
Step 2
Add 25 g of whey protein to a shaker or blender. Add 25 to 50 g of carbohydrates. If you need to cut calories, only add 25 g. If you are having trouble recovering, add 50 g.
Step 3
Add water to your shake until you have achieved the desired consistency, but use at least 12 oz. You need to replace what you went through in training.
Step 4
Mix the contents of your shake. Consume your shake slowly over the next 30 minutes. Do not gulp your shake down all at once; you risk swallowing air, which can cause abdominal discomfort.
Tips and Warnings
- To speed the process, have your post-workout shake ready before the workout.
- Make sure you count the calories from your shake as part of your daily caloric intake.
Things You'll Need
- Branched-chain amino acid powder
- Whey protein
- Dextrose, maltodextrin or fructose
References
- "Journal of Nutrition"; "Nutraceutical Effects of Branched-chain Amino Acids on Skeletal Muscle"; Y. Shimomura et al.; February 2006
- "Applied Physiology, Nutrition and Metabolism"; "Minimal Whey Protein with Carbohydrate Stimulates Muscle Protein Synthesis Following Resistance Exercise in Trained Young Men"; J.E. Tang et al.; December 2007
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