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The most effective
post-workout and post training recovery drink! WORKOUT PHYSIOLOGY
During a weight-training workout or intense anaerobictraining such as sprinting or biking uphill, the active muscles use a large amount of stored carbohydrates. The stored carbohydrates, "Glycogen", come from the muscles in our body and the liver. The glycogen serves as the main energy source for higher intensity aerobic training and weight training sessions (anaerobic). It fuels muscle contractions, maintains normal blood glucose levels, and provides energy for the central nervous system. A large deficit of whole body glycogen can occur with 1 hour of high intensity training sessions. During more intense exhaustive workout, glycogen from non-exercising muscles is shuttled to the working muscles for fuel. Amino acids from muscles can be oxidized to form glucose as well. It is a normal physiological response as the body attempts to maintain glucose levels for muscular contraction, the central nervous system, and fat burning. Substrates from carbohydrate metabolism provide the necessary substrates to use fat as a fuel source. The breakdown of stored carbohydrates produces oxaloacetate and acetyl-co-A. These substrates are used to initiate and continue the fat burning process. Athletes experience "hitting the wall" because of the depletion of carbohydrates from their muscles and the liver. Once the carbohydrate stores are exhausted, the fat burning mechanism and exercise capacity is greatly limited. POST WORKOUT RECOVERY - The window of opportunity! During the training session, important muscular adaptations occur to expedite the recovery process. Muscular contractions increase the production of GLUT4 proteins in the muscle cell. The GLUT4 proteins then move to the surface of the muscle cells and act as door openers. These proteins increase the rate and amount of glucose entry into the muscle cell by >400 percent! This effect peaks at 30 minutes post-workout and lasts for 2 hours after the training session and starts to decrease steadily after that. During the initial 2 hours after the training session, it is imperative for an athlete to ingest the necessary amount of carbohydrates and proteins for optimal recovery. By ingesting a large amount of carbohydrates and some proteins within 2 hours after the training session, the duration of recovery decreases. This is mainly due to the increased insulin response from the addition of proteins. Higher insulin levels post-workout increase glycogen replenishment rate and anabolic activity. Shorter recovery time allows for more frequent and intense training sessions. Think of the whole scenario like a NASCAR race. The faster you can refuel at the pit stop, the farther and faster you can drive before total fuel consumption. If your competitor takes 2 minutes to refuel and you only need 30 seconds, you would crush him or her in a race. That is how your body works. During one year of training, in which you recover from your workouts 1 day faster than your competitor after every workout, you would have a distinct advantage. HOW MUCH? HOW OFTEN? So what is the optimal method of ingesting the carbohydrates and proteins for recovery? Scientific research suggests small frequent meals with a ratio of 3 carbohydrates to 1 protein every hour for up to 5 hours. The amount of carbohydrate should consist of 0.8-1.2 grams per kilogram of lean body weight. For example if you have 75 Kg of lean body mass, you would consume 75 grams of carbohydrates and 25 grams of protein. This ratio and amount is optimal for fast digestion and assimilation. CHECK OUT OUR RELOAD FACTSHEET FOR MORE INFO Too much protein will slow digestion and gastric emptying. Since you only have a short window of opportunity, you want the fastest digestion and assimilation as possible. Because time is so important the quality and kind of carbohydrates and proteins are crucial for optimal recovery. Fast digesting carbohydrates and proteins are optimal. Studies have shown high insulin and high amino acid concentrations in combination are optimal for an anabolic response and elevated insulin. To achieve this dextrose and whey protein hydroslyate should be the carbohydrate and protein of choice. Dextrose digests 20% faster than sugar and tastes good. To keep insulin levels high and consistent some slower digesting carbohydrates should be included as well. Maltodextrin is a good choice due to its digestion rate and taste. Whey hydroslyate has the quickest digestion rate of all proteins.
The peptide bonded amino acids (building blocks of protein) can easily pass through the small intestine for transport into the blood. The combination of the right carbohydrates and proteins creates a favorable environment and provides the necessary fuel and building blocks for recovery and adaptation. To simply drink and ingest the correct amount of carbohydrates in one sitting would not be optimal. Science has shown multiple frequent feedings are optimal. Ingesting 1.2 grams per kilogram of LBM per hour for 4 hours is the optimal rate and frequency. This rate and amount of carbohydrate ingestion can increase the total capacity for glycogen in the muscles by 50% above resting levels! That means 50% more work can be performed during the next workout before you hit exhaustion. |
