The buzz started quite a few years ago, that a post workout drink might have a positive effect on performance, muscle gain and fat loss. Then new research found that pre-workout might be even better.
What we know now is that the right combination of amino acids, fast acting proteins and/or carbohydrates can have a positive impact on performance, recovery and immunity. It can also reduce soreness and help with fat loss.
So what is the magic combo that will give you the results you want, no matter what your goals of body type?
A lean person usually has a better tolerance for carbs whereas ‘heavier’ types generally don’t. The naturally muscular fall somewhere in between.
However, stable levels of blood sugar are essential during workouts if you want to maintain energy levels. You can do this in two ways.
1) High-Carb Diet: Eating lots of carbs all the time will maximise the livers’ glycogen stores which it can then release as blood glucose for energy when needed.
2) Carbs-On-Demand: Consuming simple carbohydrates during your exercise or other activity to maintain blood glucose.
Most coaches today prefer 2) because a high carb diet can ultimately lead to poor carb handling (insulin resistance) and/or fat gain.
Still there are enough variables to make it difficult to know where to start so here are some guidelines to get you started.
Your basic protein and carb (P & C) mix will have a serve of protein powder and 2 serves of carbohydrate in 600 to 900ml of water (depending on how much water you can tolerate).
For the protein powder I’d recommend starting with the MyoPure ACE Whey Protein Isolate (30g serve) if you’re new to all this but the better choice if you’re not fussed by taste is either the MyoPure Hydrolysed DH17 Ultra (30g serve) or MyoPure Leucine Peptides (20g serve).
If you are lean with good carb tolerance:
P & C drink before, during and even after a training session otherwise regular meal within 1-2 hours after.
If you are muscular with good carb tolerance:
P & C drink before, during with regular meal within 1-2 hours after.
or regular meal 1-2 hours before with P & C drink during and after.
If you are carrying a little extra fat and have poor carb tolerance:
Regular meal 1-2 hours before, during training P & C drink or just BCAAs or very fast protein, regular meal within 1-2 hours after.
These recommendations should give you a good starting point and then it’s just a matter of adjusting your intake and serving size(s) depending on how your body reacts.
In Part 2, we’ll get into the specifics of which proteins to use and other amino acids you might like to add to workout supplement mix.
If you have any questions, I’m happy to answer them in the comments below.