Wednesday, 13 June 2012

Post Workout Stack For Muscle Building

Post workout is one of the most important times to be consuming the proper nutrition to start protein synthesis in your body as it begins to recover. It's almost as important what you put in your body after your workout as it is the weight that you lifted. You need to properly fuel your body so that it can build and recover from the stressed placed upon it. I believe that a proper post workout stack should be split into 2; first begin consumed immediately after your last set and another followed up 20-30 minutes later.

First Stack
This is the most important part as it'll signal your body to be in an anabolic state that will build muscle rather than fuelling off of it in a catabolic state. You should always have a healthy dosage of BCAA's post workout of approximately 10 grams. Combine this with L-Glutamine and you'll be on your way to helping your body repair itself effectively. These are relatively quick absorbing substances and you want them in your blood stream as quickly as possible. My current favourite are 2 Cytosport products being Monster Animo and L-Glutamine

20-30 Minutes later
This wait time allows you to absorb the supplements from the first stack before you hit it with a slightly slow stack that will help with muscle recovery. There is this phase known as the "anabolic window" post workout that you want to capitalize on as it's the single most determining factor on muscle building potential. This is said to be a short window from 20-60 after your workout. During this time you want to hit it with a quality whey isolate (As you can see in the pic i use ISO XP) and a simply carb source such as waxy maize. I aim for a 2:1 carb to protein ratio post workout and I find it works best. Typically for me i consume 100 grams of carbs and 50 grams of protein post workout

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