And one more post - picked up from
www.metabolicdiet.com:
Post Workout Nutrition
10/15/2002 - There’s been a lot of debate on what’s the best nutrition strategy for that critical post workout phase. We know that the body is primed to make the best use of nutrients in the two hours or so after training, but we’re still trying to figure out what works best.
There’s been a lot of debate on what’s the best nutrition strategy for that critical post workout phase. We know that the body is primed to make the best use of nutrients in the two hours or so after training, but we’re still trying to figure out what works best. Most studies suggest that a combination of protein and amino acids taken within a few hours of training stimulates protein synthesis, increases muscle glycogen levels and helps recovery.
Without some nutrient intake, net muscle protein balance is negative in the hours immediately after exercise. That means that muscle is still being broken down even after your workouts. It’s been shown that taking in some protein after training leads to a positive net muscle protein balance and a subsequent increase in muscle mass. But that’s not the whole story since the type of protein is also important.
A recent study has shown that only small amounts of the essential amino acids (EAA), as little as 6 grams, stimulates protein synthesis and that adding either more protein or amino acids, or even carbs, doesn’t do any more.
The study also shows:
That using carbs alone does almost nothing for protein synthesis.
Adding carbs to the 6 grams of EAA doesn’t increase protein synthesis or net protein balance.
And an insufficient amounts of EAA, under 6 grams, stimulates protein synthesis but is dose related with what seems like a maximum effects at the 6 gram level.
Although the results of the present study show that ingestion of 6 g of EAA alone without addition of carbohydrate effectively stimulated muscle protein synthesis after resistance exercise, there is still some controversy as to the importance of carbs and other amino acids and protein in post exercise nutrition, as well as to the timing of nutritional intake.
In my view, the best approach is to consume an EAA mixture immediately after exercise, perhaps with the addition of ingredients that facilitate growth hormone and insulin release and a few select conditionally essential and non-essential individual amino acids, and then within an hour or so of taking this mixture consume a meal or a protein/carb shake.
It’s also important to keep dietary protein intake high for a few days after training since studies have shown that protein synthesis is elevated for 48 hours after resistance exercise.
References
Borsheim E, Tipton KD, Wolf SE, Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab 2002 Oct;283(4):E648-57.
Phillips, SM, Tipton KD, Aarsland A, Wolf SE, and Wolfe RR. Mixed muscle protein synthesis and breakdown after resistance exercise in humans. Am J Physiol Endocrinol Metab 1997; 273: E99-E107.
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