The biggest mistake made by athletes of all types is incorrect post training nutrition or total lack there of. Getting this part of your diet/supplementation right is crucial for your body to be able to back up and perform at a high level again the next day. Muscle tissue repair along with glycogen replacement are the two main requirements needed for fast recovery from a big session. The following is a concise article explaining how to achieve this.
First things first. The timing of your carbohydrate intake post training is very important. After a serious training session your body has used up most if not all of your glycogen stores. Glycogen is a sugar stored in muscle cells and the liver which is used for fuel as needed and is the first nutrient your body is looking to replace post workout. The sooner you can get some simple carbohydrates/sugars back into your system the better, within 10 minutes of cessation of training if possible. This will replenish your glycogen stores rapidly. I would recommend a blend of carbs if possible such as dextrose/sucrose and maltodextrin etc. This will give you very fast uptake of glycogen and trigger an insulin spike which will allow you to store nutrients at a highly accelerated rate. 40g should do the trick nicely.
As well as being depleted of glycogen post training, your body will also be in a ‘catabolic’ state. This is BAD. Catabolism is the state in which your body is breaking down muscle tissue in order to get the amino acids needed to repair the muscle tissue damage (micro trauma) just caused by your training session. The sooner you can flip the switch to ‘anabolism’ the better. Anabolism is the state in which your body is repairing and rebuilding muscle tissue. The fastest way to achieve this is by consuming protein/amino acids and this is where most athletes let themselves down.
Muscles are comprised almost entirely of protein/amino acids. Good sources of dietary protein
include red meat, fish, chicken and eggs. Unfortunately all of these sources of protein are far too slow absorbing to be useful for post workout nutrition as they won’t be absorbed during the 1 hour ‘anabolic window’ which immediately follows your session. The anabolic window is a short period of time approximately one hour where your body acts like a super absorbent sponge soaking up as many nutrients as possible. It is therefore important to feed your body the fastest absorbing carbohydrates and proteins to take advantage of this elevated state of nutrient uptake. Whey Protein Isolate (WPI) is the protein with the fastest absorption rate available and is packed with all the amino acids needed to rapidly switch your body to an anabolic state and commence muscle tissue repair and growth. WPI is the protein I would recommend to be included with your carbs post training. 30g of WPI would be great for those athletes 55-85kg and 35g for those over 85kg.
Other aminos crucial for fast recovery are BCAA's (Branch Chain Amino Acids) and L-Glutamine. These amino's have been isolated as the main recovery amino's. L-Glutamine alone makes up more than 62% of skeletal muscle and bcaa’s make up around 30% so these amino’s are by far the most important more repair and/or growth.
Other nutrients in need of replacement post training are the electrolytes lost via sweat and Taurine to help prevent the release of the catabolic hormone cortisol.
For a highly specialised post training supplement that has done the thinking and blending for you, I would recommend the NOTG or ‘Nectar of the Gods’. It makes post workout nutrition very easy and has refreshing lime splash and pine orange flavours that are the truly delicious.
The nutritional info for NOTG is as Follows:
Carbs - 41.5g
Protein (WPI) - 33g
Bcaa's - 9.2g
L-Glutamine - 2.5g
Vitamin & Minerals
If you get your post workout nutrition right, you will be well on your way to much faster results.
Full range of performance and recovery supplements available at www.urbanmuscle.com.au