When people are on a health kick, attempting to put on muscle, or training for sport; all of a sudden people become terribly concerned about their post work out nutrition. The theory is that during the short time immediately following exercise, your body is in a state where nutrients will be optimally received. Whatever you want to achieve, whether it be recovery, growth or refuelling, the post workout period is the time to get maximum results.
The place where these habits are held most sacred is in the weights room, where it is thought that as soon as the last set is done, nutrition is the very next thing on the list. The sooner a post workout shake is consumed the better.
How much of the buzz around this practice is fact and how much is Chinese whispers?
1. The sooner the post work out shake is consumed the better the results.
The reasoning behind this belief is as follows; resistance exercise stimulates muscle protein synthesis and this effect is enhanced by increasing the amount of available protein in the body. This effect gradually decreases until muscle protein balance is restored.
This is all true, however increased muscle protein synthesis can last up to 48hrs in some cases. Research has shown that there is no comparable difference in total protein synthesis if nutrition is taken 1 hour after or three hours after. What seems to be important is that you get a fast digesting protein in at some point after exercising, and then continue with protein consumption at regular intervals following that.
2. Carbohydrate is mandatory for post workout muscle refuelling.
Again the theory is reasonable, following intense exercise glycogen levels are reduced and they need to be replenished. The fastest and most effective way of doing so is with a bolus of carbohydrates.
BUT, unless you are performing a second workout that day, and you need to recover very quickly that is unimportant. Assuming you’re at least waiting until the next day to exercise your muscles will be fully refuelled by then without a carbohydrate drink. Sorry Powerade.
The other thing to consider is insulin response, if you are very lean then you may tolerate carbohydrates well enough to include post workout sugars. However if you have a high percentage of body fat (>10% in men and >16% in women) then you would be best allowing the protein to trigger your insulin and maintain your sensitivity.
3. All proteins are created equal.
A good whole protein is the best for muscle growth as it gives a balanced base from which your muscles can grow.
Not quite, some proteins stimulate muscles more than others for example glycine, glutamine, and BCAAs (leucine, valine and isovaline) have been shown to be more enhance recovery, refuelling and development of strength and size.
The best advice based on current research is to include a well balanced post workout shake to your nutrition plan and consume it after working out. But more importantly to maintain a strict diet for the following days in order to ensure you reaped every possible benefit from your time in the gym. Which is pretty simple to follow, so you can keep your sweating for inside the gym.
Refs
Rasmussen, BB, Tipton KD, Miller SL, Wolf SE, and Wolfe RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol 88: 386-392, 2000
Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206
Tipton KD, Borsheim E, Wolf SE, Sanford AP, Wolfe RR. Acute response of net muscle protein balance reflects 24-h balance after exercise and amino acid ingestion. Am J Physiol Endocrinol Metab. 2003 Jan;284(1):E76-89.
Ivy JL, Katz AL, Cutler CL, Sherman WM, Coyle EF. Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. J Appl Physiol. 1988 Apr;64(4):1480-5.
Churchward-Venne TA et al. Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance
anabolism. Nutrition and Metabolism 2012 9 (40) doi:10.1186/1743-7075-9-40
www.facebook.com/JeffLynchRwlGymCoach
