Supplements Intake After Bodybuilding Workout

Supplements Intake After Bodybuilding Workout

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.

Subscribe to our Newsletter

FREE Bodybuilding Tips and Advice



Get your Bodybuilding Supplements at discounted price

More Bodybuilding Supplement Info and Advice

Copyright 101 BodyBuilding All rights Reserved. Sitemap

All Trademarks are the property of their respective owners.

Contact Us | Terms of Use | Privacy Policy