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Post Workout Drink

Post training the next stage to consider is the best strategy employed for recuperation and facilitate the recovery process.

Before Training:

  • Endeavour to have 8 hours of unbroken sleep per day - this will promote the most growth hormone release.
  • 2 hours before - eat a wholefood meal consisting of fibrous carbohydrates, slow digesting proteins and unsaturated fats with vegetables.
  • 30 - 45 minutes before - eat a meal with quickly digesting protein and carbohydrates.
  • Warm up and stretch.
  • During Training:

    • Always use good training form to prevent injury and reduce stress on tendons, ligaments and joints.
    • Keep hydrated.
    • Stretch to allow oxygenated blood into the working muscle.
    Immediately after:
    • At least 20 minutes cardiovascular exercise to reduce muscle soreness.
    • Have a drink consisting of rapidly digesting carbohydrates, waxy maize starch, maltodextrin and dextrose, that will quickly replenish glycogen, and a rapidly digesting whey protein with a slower digesting casein protein, glutamine peptides and creatine.
    Supplements to take periodically after training that help recovery:
    • Multi - Vitamins and Minerals.
    • Vitamin C - reduces cortisol produced from exercise. Try 2000mg - 3000mg three times a day.
    • Omega 3,6,9 oils
    • Improve sleep - Melatonin, Tryptophan, ZMA
    • Antioxidants to reduce free radicals and cell damage - Green tea, Vitamin C, Vitamin E, Vitamin/Minerals, Co Enzyme Q10, Alpha Lipoic Acid

    • Joint care - Glucosamine, Chronditin.
    • Pain relief and to reduce muscle soreness - Heat/Cold spray/cream.
    • Benefit the Immune System - Vitamins/Minerals, Vitamin C, Creatine, Glutamine.
    • Overall Health or on a red meat-free diet - Iron.

    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:

    Supplement Quantity
    Whey Protein 30 grams or 1.5 scoops
    Casein Protein 10 grams or 1 scoop
    Dextrose 30 grams or 1.5 scoops
    Maltodextrin 30 grams or 1.5 scoops
    Glutamine Peptides 5 grams or a heaped tea spoon
    Creatine Ethyl Esther 5 grams or a heaped tea spoon
    Filtered/Purified Water 300 mililitres

    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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