Post Workout Nutrition
Post workout nutrition has become an important topic in the past few years.
A typical recommendation is to consume carbohydrates and protein immediately following exercise in order to enhance glycogen resynthesis, promote an anabolic hormonal environment, enhance protein synthesis, and/or lessen the immuno-suppressive effects of intense exercise. The carbohydrate increase insulin levels which in turn promote glycogen restoration and an anabolic hormonal environment. Furthermore, the post workout carbohydrate stimulates protein synthesis. The carbohydrate-protein combination also causes a greater increase in growth hormone than consuming protein alone.
The study included 40 participants with at least one year of consistent resistance training experience. The participants reported to the laboratory after refraining from weight training for at least 48 hours prior and fasting overnight. Pre-exercise blood samples were taken, and then the participants performed a weight training session of 3 sets of 10 repetitions on several exercises.
Following the weight training session the participants received a supplement consisting of 40g of whey PRO with 120g of sucrose, powdered honey, or maltodextrin. The honey powder used contained fructose (31.5%), glucose (26%), wheat starch (25.3%), and maltose (4.7%). After ingestion of the supplement, blood samples were taken at 30, 60, 90, and 120 minutes.
The following observations were made:
- Consuming carbohydrate and protein following weight lifting promoted significant increases in insulin levels.
- No significant differences were observed among the different forms of carbohydrate on insulin levels.
- Glucose levels were maintained to a greater degree by using honey as the source of carboyhydrate.
- The post workout supplementation had no significant effect on testosterone, cortisol, the ratio of testosterone to cortisol, muscle and liver enzyme efflux, or general markers of immunity during the first two hours of recover following weight lifting.
I use Biotest Surge with a scoop of creatine monohydrate for my post workout nutrition. Surge uses whey protein hydrolysate, which is a fast absorbing protein, glucose, maltodextrin, and BCAAs. I really like the taste and it mixes extremely easily.
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- Cardio Workout
- New Workout - Part 1
- Saturday Morning Workout
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