Building a lean, muscular body takes hard work and dedication. Resistance training, whether it is in the form of pumping iron, pulling cables, stretching bands or some other resistance effort, stimulates muscle to adapt to become bigger and stronger. However, it is not until after the work is over that those processes become fully engaged and translate into actual changes and then only if the muscle is properly nourished. If proper nutrition is not provided after resistance training, resistance can take on different meaning - resistance to change. Timing is critical so muscle needs to be nourished in the right way and at a time when it can use it the most. Namely, within the first 30 to 60 minutes after finishing the last set. The goals of your nutrition game plan should be to 1) optimize muscle development by maximizing protein manufacturing and minimizing breakdown, 2) rapidly restore muscle carbohydrate stores or glycogen, and 3) promote metabolic recovery and adaptation.

So, what are those nutritional factors and what else do you need to know? This article overviews the five absolute must have nutrition factors needed to optimize the affects of your workout and help you achieve a leaner, fitter body. 

1.      Got Milk? Milk Protein that is.

Without question, protein is the king of the post-workout nutrients. However, what we have come to realize over the past decade or two of research is that: 1) protein isn’t just protein, and 2) timing is critical.  Protein and more specifically essential amino acids is the key nutritional factor in maximizing muscle protein manufacturing (synthesis) after training. Strive for at least 20 grams of protein which can easily be acquired in several ounces of meat or poultry as a mean entrée or sandwich. However, if you are an on-the-go type, shakes or bars can also deliver your protein needs. Be sure to look for milk protein sources such as whey (e.g. whey protein isolate and concentrate), casein (e.g. micelluar casein and mineral caseinates) and milk protein isolate in the list of ingredients. Whey protein naturally has the highest level of leucine, a branched chain amino acid (BCAA) in comparison to other protein sources such as egg and soy protein isolate. Leucine is particularly important because researchers have identified this amino acid as being directly involved in the mechanisms that stoke up muscle protein synthesis. Having the highest natural level of leucine is one reason why whey protein is in such high demand as either the exclusive protein or as a key component of a protein blend in powders and bars. Another reason for its popularity is that whey is digested fast, delivering amino acids to muscle quickly. When combined with the other milk protein, casein, which is digested more slowly, it allows for a “fast” and “slow” amino acid delivery strategy during the post-workout period.

2.      Find Fast-Acting Carbohydrate

Carbohydrates work a different angle than protein when it comes to maximizing improvements in muscle size and strength. While protein maximizes the anabolic processes in muscle after a tough workout, carbohydrate raises the level of insulin which is the most powerful natural inhibitor of muscle protein breakdown. This is critical because resistance training not only stimulates protein synthesis but it also stimulates the breakdown of muscle protein. Knowing this, it makes sense that the faster a carbohydrate can raise insulin the quicker it will negate the counterbalancing effect of muscle protein breakdown. Carbohydrates are not all the same in their properties and in their ability to raise insulin levels, which in turn potentially impacts muscle protein breakdown after resistance training. Researchers have shown that Vitargo™, a high molecular weight, rapidly-digested patented sport starch can empty from the stomach faster, enter the blood faster and raise insulin more quickly and potently than sugars and maltodextrin. Meanwhile, time and research will tell whether other high molecular weight carbohydrates including waxy maize starch have similar properties. Fast-acting carbohydrate is also important during the post-workout period to speed the recovery of muscle carbohydrate stores. Not only does this re-establish muscle’s main energy stores, but it also helps keep muscle cells hydrated and volumized, which in turn supports muscle protein synthesis. Look to support optimal glycogen recovery, muscle cell hydration and minimize muscle protein breakdown with at least 50 grams of fast-acting carbohydrate after a strenuous workout.

3. Creatine Creates Lean Mass

Creatine, as creatine phosphate is a key muscle power source for muscle. Arguably, no other sport supplement has been researched as much or has more efficacy support than creatine. What’s more, creatine monohydrate remains the most proven and efficacious form of creatine, despite the numerous attempts to re-invent this potent sport supplement superstar. While creatine would be effective taken any time during the day, the post-workout period is especially intriguing for the following reasons. First, the combination of creatine with insulin-raising carbohydrate allows for efficient uptake of creatine in muscle. Secondly, the first 30 minutes or so of the post-workout period is a time when muscle cells aggressively take up nutrients circulating in the blood. Lastly, creatine entering muscle cells post workout can help keep muscle cells fully hydrated by attracting water. Keeping muscle cells fully hydrated is important to support optimal muscle protein production. About 0.1 grams of creatine per kilogram of body weight daily is a recommended supplemental level which translates to about 8½ grams daily for a 185 lb man.

4. Carnitine for Recovery

Carnitine is naturally made within the body using the amino acids lysine and methionine and is derived from animal foods such as meats and dairy products. Carnitine serves as a key factor in the fat burning process because it helps move fat from fat stores into mitochondria, the part of the cell that converts fat to energy in muscle cells and other fat burning tissue. However, despite numerous attempts by researchers, supplemental carnitine has generally failed (to date) to effectively raise muscle carnitine content and to increase fat burning. On the other hand, researchers have found that 1 to 2 grams of supplemental carnitine daily can support muscle recovery and reduce muscle soreness. Interestingly, carnitine seems to do this by affecting blood vessel activity and in turn blood flow to muscle during the recovery period. This could mean less aches and groans getting out the chair at work or climbing stairs at home. This new role of carnitine makes it an ideal addition to your post-workout nutrition arsenal.  

5. Don’t Forget to Drink!

This seems like a no brainer, but that doesn’t mean that everyone does it. In fact, researchers from the Gatorade Sport Science Institute discovered that a lot of gym goers in the Chicago area actually show up to exercisein a partially dehydrated. Add to that a sweating and moisture lost in heavy breathing during a tough workout and you become even more dehydrated. Let’s face it, a couple sips at the fountain probably aren’t going to cut it either. During resistance exercise, body water is accumulated in the muscle tissue; a phenomenon known as “the pump”. By drinking fluid before and during training, you can help optimize the pump. Also, by drinking after training you can continue the pump for as long as possible, which may help optimize results and feel pretty cool as well. During the first 30 to 60 minutes after finishing, strive to drink at least 8-oz of fluid for each 15 minutes of training, especially if you didn’t drink during training. You can count the fluid in smoothie or shake toward your fluid goal.

The bottom line is that many weight trainers and body builders figure that once a training session is over, they have done all they need to do to maximize gains in strength and muscle mass development. However, this is far from the whole story. You need to strategically nourish muscle immediately after exercise to maximize the benefits of your hard work and achieve the more muscular and fit body you want.

This information is provided by TheNutritionDr.com for educational purposes only. It is not meant to be used to diagnose or treat any medical conditions or diseases or to substitute for qualified medical advice. Please Consult your physician before taking any nutrition supplements