Beer Lowers Testosterone
What to take after exercise?
What to take after exercise!
All these questions …
What is The best supplement to take after sport? What makes the biggest difference in recovery? What is the best supplement to build muscle? What is the best supplement for muscle growth? What is the best training movements post? What is the best place sports supplement? What is the drink post better training? What is the best recovery drink after training?
These are all variations of the same question that I will try and the answer in this article. I have prioritized the top supplements that I believe are necessary for maximum recovery and post workout growth. These questions are popular among bodybuilders and fitness enthusiasts. I am for preschool, the best compliment would be a creatine / NO mix with many cofactors. That will be the subject of a separate article, but for this article we will consider the most effective supplement to take after exercise to build muscle and increase muscle growth.
Our perfect supplement post workout should contain a variety of ingredients designed to help their muscles maximum recovery and anabolism (training) while reducing catabolism (muscle tears). When deciding on a formula, the time of delivery is something to consider, so we separate products for pre and post training. after exercise, your muscles are in perfect condition for growth and absorption of key constituents. If you can harness the power of this anabolic window, you will see the growth of their muscles than people who do not use post-training supplements. after exercise is the best time to hit your key anabolic window and if you have taken a pre-workout NO product that gives even more benefit that nutrients are delivered with more force and speed of ordinary state of the organism.
Do not fall into the trap of fantasy names sounding and exotic ingredients. The best supplement for muscle growth and recovery is one that includes some of the basic ingredients commonly found together in precise proportions. Also, do not be afraid of a little carbohydrate recovery after your drink, because carbohydrates are invaluable to increase the absorption of nutrients and even ketogenic dieters can benefit from the chairlift minor muscle glycogen. Seven grams of dextrose do not going to knock him out of ketosis, but will help in its ability to increase the absorption of nutrients. Stay away from products that use Maltodextrin as a useless sugar in my opinion. Maltodextrin is the slowly digested maltose plus glucose that gives any of the benefits of dextrose yet still provides useable carbohydrates. Companies ill put this in supplements because it is a comparison of lower carbohydrate glycemic sugar straight, but is actually a bad thing in the case of ons. Maltodextrin supplies a slow delivery of sugar which ruins the anabolic effect of taking the nutrients with dextrose and still hurt to ketosis. In addition, maltodextrin tastes horrible, so it's a double dose of useless! Pure pharmaceutical grade dextrose is the perfect source of carbohydrates in our drink post training. Therefore, look for a post workout product to include 7-10 grams of dextrose to take advantage of the anabolic window.
The first ingredient larger than our body needs to recover after a strenuous workout is essential amino acids. Unfortunately many people take a protein shake after of their training, but this really is not hitting the anabolic window in time to maximize this critical moment. Protein shakes must go through the metabolism and body distribution. They are ideal for a quick meal 45 minutes after your workout, but the perfect post workout (ie Right after exercise, except for advanced bodybuilding specialist who will address at the end of the article) drink is something that is well absorbed after exercise and does not depend on your stomach and intestinal enzymes to process (many people have low levels of enzymes due to the standard Western diet). We will want to take a essential amino acid mix that includes high doses of essential amino acids and still remains in the hydrolyzed state. Hydrolyzed amino acids are partially digested proteins that break the protein into peptides (which are small chains of amino acids). You want to choose a product with low molecular weight peptides (** search "Small chain of amino acids hydrolyzed Grants" to find a good product that includes the best source of these amino acids) as peptides under molecular weight are exactly what the body needs and are in perfect condition for absorption. Small chain peptides have been shown in scientific literature that the absorption much better than the two unique amino acids and large chains of peptides of the protein. This will ensure that you are getting the highest quality supplement available. The small chain of amino acids hydrolyzed cost a little more than standard predigested protein, but the extra money is not much compared with the benefits. Small Chain Hydrolyzed Amino Acids will flood your muscles immediately with building molecules of nutrients in the time when the muscle is in the perfect anabolic state. This, combined with the dextrose will refuel muscle building blocks to maximize the state of muscle building muscle after intense exercise in the prevention of muscle cells break down for raw materials and supply important nutrients for building new muscle tissue! Essential amino acids are the most important position ingredient training and will offer both coach novice and experienced that when the edge muscle building (especially for those of us who tend to over train.)
The next ingredient Our key message of support is too complex anabolic amino acid L (+)-Leucine or commonly know as Leucine. Leucine is proven in many studies scientists as the only anabolic amino acid available to bodybuilders. This amino acid and its derivatives are a heterogeneous group but have since in high doses alone and actually have the opposite effect. We must supplement our essential amino acids with Leucine to increase the anabolic effect without disrupting the metabolism normal cell. Leucine comes in many forms, but to ensure that you get pure Leucine in the way that is perfect for our needs, look for products containing pharmaceutical Leucine grade or better known as L (+)-Leucine (search L (+)-leucine of products that contain only the highest grade of leucine available today. Leucine is a staple in the supplement industry and although data on leucine is dependent on the circumstances and age groups, tend to think that the bulk of the Research shows that the L-(+)-Leucine is an essential complement to any further work out programs for the intensive culture. It has been many years of science positive behind him over many years of anecdotal reports of efficacy. L (+)-leucine is the second key ingredient in our post workout arsenal metabolism. L (+)-Leucine stimulates mTOR called a metabolic pathway that increases anabolism and muscle growth, for this reason I give high marks leucine in my perfect drink for recovery of anabolic.
The two amino acids that are used in intense exercise are Glutamine and its cofactor amino acid L (+)-Alanine (** search L (+)-alanine alanine pharmaceutical grade). However, this is not the popular Beta-Alanine is actually a pre-training for temporary storage of lactic acid, this is the way L-essential amino acid alanine. Beta Alanine is fashionable in the supplement industry and rightly but let's not forget our friend L-alanine. Both glutamine and alanine have been shown to increase glycogen stores which helps expand muscle fascia and increase recovery for the next workout. Both glutamine and alanine are very good for the gut, which is an additional benefit as many bodybuilders take little care of their intestinal systems. Supplementing with glutamine and alanine both contribute to increase the capacity of absorption of many nutrients. It seems that work together, both in muscle and intestine, helping to fuel one another. Glutamine is a staple among bodybuilders and has decades of positive anecdotal evidence. Both glutamine and alanine are metabolized to a large measured during and after exercise is completed, however, they do not have an effect on muscular levels until the next workout, so supplementing during the perfect anabolic window is the best way to increase muscle cellular glutamine. You will get some Glutamine and Alanine in your amino acids but the addition of both amino acids will give the gut the raw materials it needs and prevent the full use of these amino acids in the intestinal tract.
A small amount of Creatine is a good addition to a post workout product for many reasons, but I will highlight one key reason and talk about it, plus potassium in a product post workout. Creatine should ideally be obtained in a pre-workout drink along with a nitric oxide potentiator and many can be found on the Internet. Hopefully your pre-workout NO supplement contains Beta Alanine and supplemental Arginine. Creatine in the post workout formula is not there to lactic acid buffering effect or the ability to recharge ATP, it is there to perform a function important to note … water in the cell. Both potassium and creatine taking water and nutrients so other in muscle cells, making them more nutrient friendly and able to accommodate more amino acids and cofactors. The best creatine to increase cellular fluid levels is straight creatine monohydrate. There are many benefits for straight creatine monohydrate but this one is indeed what we want with a workout subsequent product. About 1000mg of creatine monohydrate should provide a positive effect on cellular water levels along with 99mg of elemental potassium. This combination prepares the body to accept the above nutrients in the perfect anabolic state.
The final key ingredient is probably the most important and has to do with Handling the "other" in the body anabolic hormone, insulin. Insulin manipulation is nothing new, many products contain enhancers insulin or insulin mimetics. Insulin potentiators increase the effect of insulin receptors on the cell. Prescription products like Glucophage ™ are used to this effect and nutrients like chromium will also perform this function as alpha lipoic acid. Work is to take amino acids insulin and sugar from the blood into muscle cells. That is why insulin is considered among the elite mass monsters for its effect on muscle growth. The insulin mimetics are often found in products of the market. These act like insulin with one key difference. Most of them, such as cinnamon extract, and Gymnestre hydroxy-leucine transport sugars only in muscle cells without helping push the essential amino acids in muscle. If you take one of these products can actually do more harm, as they prevent the insulin spike from consuming carbohydrates, but not amino acid transport in muscle, as does insulin. There is an insulin mimetic on the market that actually performs its job much better than the rest and is available in some pre-training products and a solo herbal product (if the formula does not contain Momordica previous training or "bitter melon" then you can buy capsules for taken with its formula of previous training). This is an essential complement Momordica charantia or bitter melon extract. It is the only product designed to move both to amino acids and sugars in the cell. It is the first perfect insulin mimetic since it actually acts like insulin in the body, which is perfect for the bodybuilder, because we are more interested in going to and from amino acids in the muscle than sugars. Bitter melon is the best choice for people looking to take advantage of supplementation optimal post workout.
The final ingredient is pure water. I try to take at least 20-30 oz of water after training to improve the anabolic effect of the products I'm taking, along with maintaining cellular levels of water in the perfect proportion. Be sure to consume at least 20 oz of water post your workout supplements.
Never underestimate the speed with which the body can absorb nutrients. Anecdotally, I can tell you that I often feel a beer less than 5 minutes after consumption (yes, I drink beer occasionally … I'm human) and I also notice the effect of my niacin supplement (the color) and beta alanine (also color), sometimes within 5 minutes of taking the supplement. This amazing effect baffles me since the beta alanine, for example, have to be absorbed and transported to act ultimately, in my nerve cells over a hundred miles of capillaries and even before reaching the small intestine. Thus, contrary to popular conception, absorption of nutrients should begin at the stomach and it should have an immediate effect on blood levels. That's why our product has training time post immediately after training. For the elite athlete during intense training I recommend you consume this cocktail as a drink for taking all their training and then take another larger dose right after exercise. This will give the maximum benefit even though it may cost a little more.
All these supplements can be purchased in powder form, so you can make your own cocktail or you can buy a commercial product in the market which include some or all these ingredients. Make sure you use only the best products on the market as Momordica standardized and unique pharmaceutical grade amino acids, along with Small Chain Hydrolyzed Amino Aids. This will ensure you get the best possible ingredients for your cocktail. This cocktail can be modified slightly to eliminate the ketogenic diet to dextrose, but I think 10 grams of dextrose is not going through you out of ketosis and should provide a benefit over sugar-free formulas.
So that to answer the questions … What is the best supplement to take after the training? What makes the biggest difference in recovery? What is the best supplement to build muscle? What is the best supplement for muscle growth? What is the best then shake sport? What is best post workout supplement? What is the best post workout drink? What is the best recovery drink after training?
The answer is a supplement that can take every day, that tastes good and very practical. It is one that has the recovery measures needed and feel is the best. My formula Not the only way that many people have their own ideas of preparations for the job, but this is the best workout recovery supplement post I know. The only other thing you might add is two tablespoons of glycerine, which is found at any pharmacy.
I hope this article will help give some sense after training products on the market and really helps you choose the best product for recovery and muscle development. While there is no "best" products for building muscle, this cocktail will give a powerful anti-catabolic, along with a mild anabolic effect of Momordica and leucine. I hope this article will help. As always, be at peace, good and kind to others and happy lifting!
Copyright 2007
About the Author
Eric D. Marchewitz is one of the nation’s leading sports supplement experts. His book ” Supplements For Genetic Growth ” is in it’s 6th edition, and he has published free lance articles in Geared Magazine, and all over the internet. To contact Eric or to read more similiar articles, please visit www.lgsciences.com
Got the Beer Belly Blues?