The Muscle Couple has made it a personal mission to tell all their friends and even enemies over the years of the importance of “Post-Workout Protein“. You can’t change your appearance without it. It’s Commandment #1 of the 10 Commandments of Physique Improvement for Men .
But what if it was becoming just as important to consume protein right before and during your training?
It appears the latest research is showing just that. There is a compelling body of evidence the right mixture of nutrients(notably Fast Acting Whey Protein and Simple Carbs), taken at key points in the skeletal tissue regeneration cycle, will optimize improvements in muscle tissue growth, strength, and enhance recovery from exercise. There appears to be true synergy between these nutrients. Much of the data also confirms these nutrients, taken both before and after training, have a greater effect on lean mass and strength than when taken at other times of the day.
Additional recent studies and data have shown the most efficient way to stay in an anabolic state throughout your workout is to Consume 20-30 gms of FAST DIGESTING PROTEIN before you train. The amino acids from the protein will stay in your bloodstream as you train helping to prevent muscle tissue catabolism or breakdown during your training.
So putting all of this together it appears there is a “Workout Window” before-during and after your training where your body is primed to absorb the nutrients provided by fast acting protein and simple sugars(carbs). If you want to optimize your nutrition to gain muscle mass, strength and enhance recovery, it’s vital to consume this combination during this “window”.
So what is the best strategy to achieve this?
You can utilize the:
The Muscle Couple Mix
Mix 35-70gms of high quality whey with 60-80g of high GI carbs (such as glucose, sucrose or maltodextrin, etc.,)in shaker bottle and carry it with you to the gym. Drink half before and during training, and the other half immediately following your workout.
If you do this at every workout, you will be well on your way to ensuring you are taking advantage of the most cutting edge nutritional strategies available today. There are even additional supplements you could add to this concoction like Creatine, Glutamine and even Nitrogen Oxide stimulators. Sounds like a topic for another Blog we’ll discuss in the near future.
Have a great day!