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After 20-30 minutes
after your workout, take in another 20-40 grams of protein in the form
of free amino acids and a hydrolysate containing mostly free amino
acids, di- and tripeptides along with some carbohydrates. If you're on
an anabolic diet, limit the carbohydrates to about 15 grams, mostly
simple high-glycemic carbs, and use about 40-50 grams of protein. If
you're on a high-complex carbohydrate, low-fat diet, use up to 100 grams
of combination simple and complex carbs, along with about 30 grams of
amino acids and protein hydrolysate. A few hours later, eat a moderately
sized meal.
Since protein
synthesis increases for several hours after exercise (up to 36 hours),
it's important to keep the body in as much of an anabolic state as
possible during this period. Don't let more than three hours go by
during the day without eating some protein, or the body will catabolize
muscle. Taking some well hydrolyzed whey protein along with 5 grams of
glutamine between high-protein meals might work best.
Yet you can't keep the
body from going into a post absorptive state while you're sleeping.
Because of the lack of food intake, you'll go through a significant
catabolic phase after the first 3-4 hours of sleep. To minimize the
late-phase catabolic response of sleep, eat a small to medium size high
protein, high to moderate fat, low carbohydrate meal an hour or so
before going to bed. With this meal we'd take about 15 grams of fresh
oils consisting of 7 grams of fish oil (such as salmon oil) and 7 grams
of flaxseed oil.
Right before bed, take
some well-hydrolyzed whey protein and 5 grams of glutamine. This
combination will likely keep the body in an anabolic phase for at least
the first four hours of sleep. To abort any catabolic phase as soon as
possible, make sure you take your protein fix first thing in the morning
and then have breakfast at your usual time.
If you naturally wake
up once or twice a night, that's the perfect time to take 20-30 grams of
prepared, easily digestible and palatable protein (like a protein
shake), This will prevent the post absorptive catabolic state and likely
make it easier to fall back asleep.
What about ornithine
alpha-ketoglutarate (OKG), ketoisocaproic acid (KIC), carnitine, vanadyl
sulfate, acetylcarnitine, creatine monohydrate, conjugated linoleic
acid, multivitamins, glycerol and a host of other nutritional compounds?
We don't recommend vanadyl sulfate because it doesn't work and is
potentially hepatotoxic. If you can get them, both KIC and
acetylcarnitine could be useful before training; we'd recommend about 2
grams of each. OKG isn't of much use in the supplement stack outlined
above since the use of arginine and glutamine overshadows its effects.
HMB (beta-hydroxy-beta-methylbutyrate), though costly, might prove
useful if taken with leucine and KIC.
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