The Right Post-workout Nutrition and Supplements

MikeLilley

New Member
You may agree that after the intense training you need the right nutrition to fully recover. You have so-called “anabolic window” when your body can use up nutrients, both for muscle growth and fat burning.

I think some of the best post-workout nutrition and supplements will be:

1) Water. 500-1000ml. Hydration is very important. You can take sports drinks for fast absorption (isotonic, hypotonic, hypertonic drinks)

2) Carbohydrates. It preferred glucose (dextrose) or maltodextrin. Glucose will refill muscle and liver with glycogen and will trigger insulin secretion, helping muscle protein synthesis. Depending on the objectives and type of diet you can take 20-60g of carbohydrate immediately after exercises.

It seems that an optimal solution is a combination of maltodextrin and dextrose. Sugar, milk, honey, or fruits are best because of the fructose content. You can eat pasta, rice, potatoes, but usually, the digested speed is too low for maximum effect that you want.

3) Proteins and amino acids for muscle growth and recovery. Whey protein supplements are the best here because it absorbs quickly. Hydrolyzed whey formulas are the fastest proteins, then go isolates. Even if, theoretically, have a low biological value, collagen, gelatin, and hydrolyzed collagen can help greatly in restoring joint and I recommend the inclusion of at least 5g of these sources, necessarily accompanied by digestive enzymes.

Concentrates or soy should be avoided after exercise. Glutamine can be very useful. Some protein supplements also contain digestive enzymes included, to increase the absorption rate and quantity of amino acids reaching the blood. So we have 15-30g of protein (also includes free amino acids or peptides contained in some advanced products).

Avoid simple protein without carbohydrates after a workout that will be decomposed and used as an energy source. Rather take a pure protein shake and eat some pretzels. It is cheaper and more efficient.

3) Fats. Take those easy to assimilate, such as MCT Oil (medium-chain triglycerides), coconut oil, macadamia oil, avocado oil, milk, and cream, lecithin (helps the emulsification of fat shakes). Alpha-lipoic acid (ALA), along with antioxidant effect and improves insulin use so you can get the same benefit by using a smaller amount of carbohydrates. Generally, it is taken in small quantities after a workout, even by those who want to lose weight, because they can slow the absorption of carbohydrates and protein.

4) Minerals. During the training, great quantities of minerals can be lost, both through sweat and urine. These minerals must be replaced, especially electrolytes (sodium, potassium), calcium, magnesium.

5) Vitamins. Are generally administered in the morning or before a workout (for energizing and antioxidant effect), but maybe taken after the training.

6) Creatine: the most known and used supplement specifically helps restore muscle, increase strength, increase muscle volume. Take 5-10g shake after the workout.

Other supplements you can use BCAA, taurine, HMB, various other amino acids.

So the idea is that immediately after your workout to take an extra 20-60g of carbohydrate and protein 15-30g. Ectomorphs should have more carbohydrates and proteins in their diet. If you want to burn fat then the number of carbohydrates (especially dextrose) should be reduced.

There are many supplement complexes on the market, they can match your requirements and you can read reviews and choose one. However, increasingly more people buy the ingredients separately and mix them in desired ideal proportions. Also, avoid chemical additives (dyes, sweeteners, flavorings, preservatives) that are often present in supplements.

Put the dose of the supplement into your cocktail shaker with you (without water) and you can add the water immediately before taking it after the workout. To optimize the assimilation time, you start drinking it even before finishing training, especially if protein absorption is slow.
_____________________

Mike Lilly, the author at https://boosthormone.com/ - bodybuilding sports nutrition and hormone boosters blog.
 

Lordhooha

Well-Known Member
You may agree that after the intense training you need the right nutrition to fully recover. You have so-called “anabolic window” when your body can use up nutrients, both for muscle growth and fat burning.

I think some of the best post-workout nutrition and supplements will be:

1) Water. 500-1000ml. Hydration is very important. You can take sports drinks for fast absorption (isotonic, hypotonic, hypertonic drinks)

2) Carbohydrates. It preferred glucose (dextrose) or maltodextrin. Glucose will refill muscle and liver with glycogen and will trigger insulin secretion, helping muscle protein synthesis. Depending on the objectives and type of diet you can take 20-60g of carbohydrate immediately after exercises.

It seems that an optimal solution is a combination of maltodextrin and dextrose. Sugar, milk, honey, or fruits are best because of the fructose content. You can eat pasta, rice, potatoes, but usually, the digested speed is too low for maximum effect that you want.

3) Proteins and amino acids for muscle growth and recovery. Whey protein supplements are the best here because it absorbs quickly. Hydrolyzed whey formulas are the fastest proteins, then go isolates. Even if, theoretically, have a low biological value, collagen, gelatin, and hydrolyzed collagen can help greatly in restoring joint and I recommend the inclusion of at least 5g of these sources, necessarily accompanied by digestive enzymes.

Concentrates or soy should be avoided after exercise. Glutamine can be very useful. Some protein supplements also contain digestive enzymes included, to increase the absorption rate and quantity of amino acids reaching the blood. So we have 15-30g of protein (also includes free amino acids or peptides contained in some advanced products).

Avoid simple protein without carbohydrates after a workout that will be decomposed and used as an energy source. Rather take a pure protein shake and eat some pretzels. It is cheaper and more efficient.

3) Fats. Take those easy to assimilate, such as MCT Oil (medium-chain triglycerides), coconut oil, macadamia oil, avocado oil, milk, and cream, lecithin (helps the emulsification of fat shakes). Alpha-lipoic acid (ALA), along with antioxidant effect and improves insulin use so you can get the same benefit by using a smaller amount of carbohydrates. Generally, it is taken in small quantities after a workout, even by those who want to lose weight, because they can slow the absorption of carbohydrates and protein.

4) Minerals. During the training, great quantities of minerals can be lost, both through sweat and urine. These minerals must be replaced, especially electrolytes (sodium, potassium), calcium, magnesium.

5) Vitamins. Are generally administered in the morning or before a workout (for energizing and antioxidant effect), but maybe taken after the training.

6) Creatine: the most known and used supplement specifically helps restore muscle, increase strength, increase muscle volume. Take 5-10g shake after the workout.

Other supplements you can use BCAA, taurine, HMB, various other amino acids.

So the idea is that immediately after your workout to take an extra 20-60g of carbohydrate and protein 15-30g. Ectomorphs should have more carbohydrates and proteins in their diet. If you want to burn fat then the number of carbohydrates (especially dextrose) should be reduced.

There are many supplement complexes on the market, they can match your requirements and you can read reviews and choose one. However, increasingly more people buy the ingredients separately and mix them in desired ideal proportions. Also, avoid chemical additives (dyes, sweeteners, flavorings, preservatives) that are often present in supplements.

Put the dose of the supplement into your cocktail shaker with you (without water) and you can add the water immediately before taking it after the workout. To optimize the assimilation time, you start drinking it even before finishing training, especially if protein absorption is slow.
_____________________

Mike Lilly, the author at https://boosthormone.com/ - bodybuilding sports nutrition and hormone boosters blog.
Also clen works wonders
 

Vitas

Member
What would you say about supplements such as peptides, sellers from sports shops say it is natural supplements for the bodybuilding, they are tiny fragments of protein
 
Last edited:

Lordhooha

Well-Known Member
What would you say about supplements such as peptides, sellers from sports shops say it is natural supplements for the bodybuilding, they are tiny fragments of protein
Honestly if I wanted to get Hgh or igf or anything of the sort I’ll purchase the real injectable version and roll with it. Collagen is alright but not worth the money.
 

Vitas

Member
I was calling today to the shop to learn more and again got the explanation that it is a natural supplement, for me it is important, I don`t like the idea of taking something very chemical, so they explained that those peptides linked together and form amino-acids chains, so they are responsible for different protein structures in the body, but you need to get injections with that, at least by comments on the internet it is effective, I am a skinny guy, I work out enough, I see kinda a result but still I'm not satisfied with my appearance, now I only drink protein cocktail as a supplement, but I want to use peptides soon just to test it out, seems not so expensive, check the price out Buy Peptides
 
Last edited:

athlete

Well-Known Member
From what I've gathered, post workout meals are pointless. I feel I get everything I need from the meals I eat everyday.

I learned everything from Greg. I enjoy learning, so I shall await your reply.

Greg Doucette on YouTube


5'5.5" 134lbs 13.5% bodyfat. I can do 10 pullups slowly before I lose form (that's when I stop). I love exercising to failure (without losing form) and doing them slowly at the end. My life is exercising... I'm recovering from surgery and now I'm feeling worse thinking about not being able to train!
 

jimihendrix1

Well-Known Member
Agree 100%.Supplements are what the name suggests. Supplement, not supposed to live off of them.

For me to take advantage of the after workout meal, which I may eat an hour, or more afterwards, if I had a balls to the wall Squat training session, where one may puke, if one works hard enough. Best to eat a high glycemic carb as soon as possible, and protein 20-30 minutes later.

Ill eat a naked baked potato, and 30 minutes later eat some fish, or chicken. You can jam more protein into the muscles by taking advantage of low blood sugar right after workout, driving it up with a potato, and then when one eats protein science says one may absorb 50% more when this is done.

I will take a Slo Whey protein supplement before bed with flax seed oil.

I also take Ornithine, Arginine, Lysine, and L-Tryptophan before bed. Arginine, Ornithine, and Lysine are supposed to be precursor to GH, and L-Tryptophan makes you sleep deeper. GH is released during sleep.

Most stuff you just pee away. And the above what I do isnt proven, but the theory has been around since the 80s.

I also take COQ10/Ubiquinol-

Many people just want an easy way out, and look for help in a pill. When what it takes is a plan, hard work, a good diet, dedication, and persistence
 

Lordhooha

Well-Known Member
From what I've gathered, post workout meals are pointless. I feel I get everything I need from the meals I eat everyday.

I learned everything from Greg. I enjoy learning, so I shall await your reply.

Greg Doucette on YouTube


5'5.5" 134lbs 13.5% bodyfat. I can do 10 pullups slowly before I lose form (that's when I stop). I love exercising to failure (without losing form) and doing them slowly at the end. My life is exercising... I'm recovering from surgery and now I'm feeling worse thinking about not being able to train!
I like ole coach Greg he has a lot of good info. Im 5’4 172 and about 14-15% currently on clen, t3 and Anavar to cut up a bit more. I love training I do so everyday. I know it sucks not training but recover well after your surgery and get back at it. It’s better to lose a little bit of gains rather than get back into it too early and fuck something else up and be out longer.
 

senderen

New Member
Rule #1 never listen to a salesman at that store.
You don't need any of those supplements.

Head over to nutrition section and read the stickies at the top regarding tdee and macros to help put together your diet and increase your understanding on how to reach your goals.

Find a solid training program and be consistent , along with your diet. Check out the workout section

Lastly, the only supps you should look into AFTER doing the prior is

Multivitamin - orange triad, animal pak, pr multi are great
Fish oil - oximega fish oil
Creatine monohydrate - optimum nutrition or universal as they use creapure.
Protein - cellucor, bpi, muscle tech, PES
 
Top