You may not be aware that post-workout nutrition is just as important as a robust pre-workout stack. Indeed, the latest research on exercise nutrition points to the following five significant findings to consider when developing an after-workout nutrition protocol:
1) the optimal ratio of carb/protein supplements
2) the differences in milk-based protein sources and the value of using whey rather than casein
3) the major benefit of adding creatine for the most potent carb/protein ratio and optimal protein anabolism
4) the reasons to add essential amino acids (EAAs) to your post-workout nutrition regimen
5) ideal carb/protein recommendations for aerobic endurance athletes.
Take heed of these valuable research-based suggestions and get the most from your nutrition program.
1) Get the greatest improvements in strength and body composition after resistance training by using a carb to protein ratio that meets your training goals. A conservative approach is to consume a supplement containing carb and protein in a 3:1 or 4:1 ratio within 30 minutes following exercise. This translates to 1.2 – 1.5 g/kg of simple carbs (e.g., dextrose, sucrose) with 0.3 – 0.5 g/kg of a quality protein containing essential amino acids.
A ratio of 2:1 to 1:1 of carb to protein may be indicated for resistance trained/anaerobic athletes to get the greatest increases in strength and hypertrophy. Few studies compare the benefits of different carb to protein ratios without including other variables such as the addition of creatine to the supplement, but there is data to support the use of ratios between 2:1 and 1:1. One study using a 1:1 ratio was more effective at promoting muscle hypertrophy among both fast and slow twitch fibers than supplementing with protein or carbs alone.
A universal finding of the studies surveyed support these ratios and suggest that adding a combination of carbohydrate (50 – 75 g) to protein (20 – 75 g) while completing heavy resistance training yields greater development of lean mass, decreases in body fat, and overall improvements in body composition. You can’t go wrong there, and just wait until you consider the benefits of throwing creatine into the mix!
Another study used a concentration of 10 g of protein, 8 g of carbs, and 3 g of fat, a ratio even more dramatic than the 1:1 option. Researchers found that participants saw a threefold increase in leg muscle synthesis and 12 percent increase in whole-body protein synthesis. Aerobic endurance athletes take note that the subjects also had an increase in leg muscle glucose uptake and whole body glucose utilization levels by 30 percent and 44 percent, respectively with the 10g/8g/3g supplement.
2) Opt for whey protein over casein for a faster digestive pattern. Whey protein is responsible for greater increases in protein synthesis upon ingestion, whereas casein protein releases its amino acids at a slower rate from the gut—not ideal when you want to get amino acids into the system quickly after training. Whey is preferable because it also supports immune function and has an antioxidant effect. Maximize muscle gain with a fast acting complete whey protein. Plus, whey protein can have the lactose removed making it acceptable for people who are lactose intolerant.
3) Take creatine with your carb/protein supplement for greater strength and hypertrophy gains. Two studies compared adding creatine to a 1:1 carb/protein mixture, pointing to the value of an equal ratio. Both studies saw the greatest increases in lean body mass (LBM), hypertrophy, and 1RM maximum in participants who took the creatine with their post-workout blend.
Take note that a previous study comparing the effects of carb/protein/creatine with just carb/creatine and just protein/creatine supplementation (all with 1:1 ratios of carb/protein) on LBM and hypertrophy saw dramatic improvements from the carb/protein/creatine group. In contrast, there were no differences between the just protein and just carbs groups, indicating the importance of pairing carbs and protein at the optimal ratio with creatine.
4) Add Essential Amino Acids in doses ranging from 6 to 40 grams to your carb/protein mixture to maximize protein and glycogen resynthesis rates. Research indicates that taking 40 g of EAAs after heavy resistance exercise results in an anabolic shift from muscle protein degradation to muscle protein synthesis. Simply, taking EAAs results in a muscle-building response after training, making their addition to your post-workout nutrition regimen a no-brainer. Aerobic athletes take note that EAAs improve muscle glycogen replenishment, one of the primary components of recovery and subsequent peak performance.
5) To maximize energy resynthesis and recovery after aerobic endurance training take a carb/protein supplement with between a 4:1 or 3:1 ratio. Research indicates that a potent carb/protein combination post-workout will lead to significantly greater muscle glycogen replacement in comparison with a carb-alone supplement. Also, add EAAs to your carb/protein mix for the best results.
References Section 1:
● Cribb, P., Hayes, A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy.
Medicine and Science in Sports and Exercise. 2006. 38, 1918-1925.
● Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., Kalman, D., Ziegenfuss, T., Lopez, H., Landis, J., Ivy, J., Antonio, J. International Society of Sports Nutrition position stand: nutrient timing.
Journal of the International Society of Sports Nutrition. 2008. 3, 5-17. http://www.jissn.com/content/5/1/17#B85
● Levenhagen, D., Gresham, J., Carlson, M., Maron, D., Borel, M., Flakoll, P. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis.
American Journal of Physiology-Endocrinology and Metabolism. 2001. 280, E982-99.
References Section 2:
● Kerksick, C., Rasmussen, C., Lancaster, S., Magu, B., Smith, P., Melton, C., Greenwood, M., Almada, A., Earnest, C., Kreider, R. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training.
Journal of Strength and Conditioning Research. 2006. 20, 643-653.
●Dangin, M., Boirie, Y., Garcia-Rodenas, C., Gachon, P., Fauquant, J., Callier, P., Ballevre, O., Beaufrere, B. The digestion rate of protein is an independent regulating factor of postprandial protein retention.
American Journal of Physiology-Endocrinology and Metabolism. 2001. 280, E340-348.
References Section 3:
● Cribb P., Williams, A., Stathis, C., Carey, M., Hayes, A. Effects of whey isolate, creatine, and resistance training on muscle hypertrophy.
Medicine and Science in Sports and Exercise. 2007. 39, 298-307.
● Cribb, P., Williams, A., Hayes, A. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Medicine and Science in Sports and Exercise. 2007. 39, 1960-1968.
● Tarnopolsky, M., Parise, G., Yardley, N., Ballantyne, C., Olatinji, S., Phillips, S. Creatine-dextrose and protein-dextrose induce similar strength gains during training.
Medicine and Science in Sports and Exercise. 2001. 33, 2044-2052.
Reference Section 4:
● Rasmussen, B., Tipton, K., Miller, S., Wolf, S., Wolfe, R. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise.
Journal of Applied Physiology. 2000. 88, 386-392.
● Tipton, K., Ferrando, A., Phillips, S., Wolfe, R. Postexercise net protein synthesis in human muscle from orally administered amino acids.
Journal of Applied Physiology. 1999. 6(4 Pt 1), E628-34.
References Section 5:
● Berardi, J., Price, T., Noreen, E., Lemon, P. Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement.
Medicine and Science in Sports and Exercise. 2006. 38:1106-1113.
● Tarnopolsky, M., Bosman, M., Macdonald, J., Vandeputte, D., Martin, J., Roy, B. Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women.
Journal of Applied Physiology. 1997. 83, 1877-1883.
● Borsheim, E., Tipton, K., Wolf, S., Wolfe, R. Essential amino acids and muscle protein recovery from resistance exercise.
American Journal of Physiology—Endocrinology and Metabolism. 2002. 283, E648-657.