You’ve worked out hard. After the workout your muscles are tired but relaxed, your energy levels are exhausted, but you’re feeling on top of the world. What you do over the next half an hour, however, will determine how much benefit you’ll get from the sweat you’ve just been expanding.*
The Anabolic Window
After your workout, your body is screaming out for protein and carbs. Your intense training has created tiny tears in the muscle cell that need fixing and rebuilding. Muscle glycogen has been depleted as a result of your workout. In addition, your workout has drained your body of energy. Your muscles are craving nutrients. This creates a window of opportunity for you to boost the body’s anabolic state. But beware – this window only lasts for twenty to forty minutes.
Your body will begin the rebuilding through muscle protein synthesis and glycogen resynthesis immediately after the workout. This provides an ideal opportunity to provide protein and carbs to the muscle. So, don’t wait an hour to refuel your body after your training is done. Get some quality protein and carbs into your system straight away – even before you hit the shower.
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Recovery After Workout
This involves your ability to recover properly between sets as well as workouts. The goal is to ensure that the body recovers fully from the stimulus of exercise and to reduce the amount of time necessary for it to take place. Recovery is critical to muscle growth. Your body must recuperate from the catabolic process before productive protein synthesis can occur. The sooner you recover from a workout, the sooner your body can begin to respond to it and adapt by adding muscle. When you don’t recover from workouts, you can go into a state of chronic overtraining. You’ll actually begin to lose muscle instead of gaining it. In the gym, you’ll find yourself lacking the energy to do further sets at maximum ability. Even if you do manage to get through a workout without losing effort, your body still won’t respond with the kind of adaptation you want.
Essential After Workout Supplement Ingredients
After your workout, your body is craving protein. Protein is needed to rebuild your cells, which have taken a hammering during your training session. The fastest acting form of a protein is whey, which is a by-product of the cheese making process. Whey contains all of the essential amino acids, making it a complete source of protein.
To get the right amount of protein into your system that you need after your workout, take a quarter of a gram per pound of bodyweight. So, a 120-pound person would take 30 grams as part of a post-workout recovery shake.
Creatine is a combination of three amino acids that floods the body with ATP, which is its main energy source for short, sharp activity like weight training. A serving of creatine after your workout will send much-needed ATP into the muscle cells, to allow you to fully recover from your workout.
Branch Chain Amino Acids
The 3 branch chain amino acids (BCAA’s) are leucine, isoleucine, and valine. They cannot be manufactured by the body and are also unique in that they are able to be oxidized for energy by our muscle cells. BCAA’s also preserved lean muscle mass and infuse energy into the cell.
Fast Digesting Carbs
Post workout carbs will allow you to rebuild your energy reserves, which have been depleted from your training. Taking in carbs after your session will allow the body to convert them into glycogen so that they can replenish the blood sugars that have been used up during your training.
Easily digestible simple carbs with a high GI rating are the best form to take after your workout.
Bringing It All Together
You can combine all four essential post workout ingredients into one delicious blend by finding the right post workout shake. There are many products out there, but not many that combine the 3 key elements of recovery – whey protein, branch chain amino acids, digestible simple carbs and creatine in the right amounts for the best results. The product that we recommend is JYM Active Matrix. It’s got everything you need to recover and grow – and it tastes great!!