Post training the next stage to consider is the best strategy employed for recuperation and facilitate the recovery process.
Pre Workout Drink
What I need is a steady supply of BCAA amino acids. To this end it is valuable to have Branched Chain Amino Acids tablets or a small amount of whey protein rich in BCAAs, about one scoop, so that my body can draw from this resource and begin the recovery process almost immediately.
The Anabolic Window
I think the most advantageous time to take any supplement in terms of absorbsion is immediately after finishing training. Period. Especially those that benefit recovery. This is the stage when the body has been depleted of its glycogen and protein reserves opening up an "Anabolic Window" allowing for a higher uptake of nutrients. The anabolic window lasts for about an hour post workout so this is the ideal time to replenish the body with quickly digesting carbohydrates which will raise insulin levels and thus increase protein synthesis. So I add carbohydrates to the post-workout drink because they shuttle protein into the muscle increasing growth hormone production and reduce cortisol the ideal environment for hypertrophy, the growth and repair of muscles.
Conversley fat consumption should be minimumal pre and post workout as it slows down protein and carbohydrate absorbsion and blunts growth hormone the exact opposite of what we are trying to acheive.
Post Workout Drink
Immediately after the workout has been completed I would consume a pre-mixed drink containing the following supplements:
These amounts are based on a weight training session lasting typically between 30 - 45 minutes with 20 minutes of cardio vascular exercise immediately afterwards. Without making things too complicated I would raise or lower the protein to carbohydrates ratio by adding more or less determined by the duration and number of sets completed. For example if the workout consists of 60 minutes of weight training followed by 30 minutes of cardio I would add another scoop of whey protein and another scoop of combined dextrose and maltodextrin.
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