Post workout nutrition!
Well this is an intricate subject. The best plan for a post workout meal is dependant on what your goals are and what exogenous "supplements" you are taking.
Goals:
1.Dieting- Fat loss
- if fat loss and muscle preservation is your goal then immediately after your workout consume 8 oz water plus a 20 g whey isolate protein preferably an isolate with a high fraction of alpha lactalbumin whey derived from membrane cross flow microfiltered process. These proteins are the quickest to be absorbed and raise amino acid blood levels faster resulting in enhanced anabolism, they are lactose free, they better stimulate glucagon which stimulates fat burning, they stimulate the livers release of somatomedins (IGF-1) which control muscle growth rate, they increase immune response, and they contain a small protein compound called GMP or glycomacropeptide which decreases appetite levels by stimulating the hormone CCK cholecystokinin...30 min later have another shake consisting of 40 g protein with fresh fruit(berries), organic flaxseed oil, and organic raw honey(1-2 tbsp) This suggestions allows for maximum anabolism by keeping hgh and test levels high post workout and insulin levels low...the second shake allows for repair as well as glycogen replensihment for a natural athlete.
2.Dieting-fat loss (AAS assisted)-
the above suggestion works well for natural athletes because it enhances natural hormone levels...the assisted athete can be less stringent because hormone levels are controlled exogenously(ie AAS) therefore a slightly different plan is used. Immediately after consume 40 g pwhey protein(same as above) with 50g dextrose and 50g glucose mix plus 10 g creatine and 10 iu insulin. The hgh and test levels will remain artificially high and the insulin will shuttle the carbs and protein into the muscle cells leaving the bloodstream relatively glucose free...thus keeping glucagon levels constant...as much as possible...the preferred insulin would be humalog as it is fast acting and the half life is very short...thus getting back to a level of high glucagon...1.5 hours later consume your regular protein and low carb meal..limiting fat intake until the following meal.
3. muscle gain-
As above for a natural athlete use the same method above only the second shake will contain more protein and carbohydrates than above- say 40 g protein and 80 g carbs.
4. muscle gain (AAS assisted) us ethe same formula just keep carbs levels higher with both shakes ie. 100-150 g per shake.
I hope this helps!
Peace,
P
