So OldAFFitness guy, what should I do nutritionally after my wo? Ever since I started lifting a few decades ago it has been a tenet of lifters to pound a protein shake after a wo.
All the old bodybuilder magazines (back then they existed and they were printed on paper – you’d hold them in your hands and read them – crazy, I know) and all the serious athletes just talked about it like of course you would have a protein shake after your wo, who wouldn’t do that? And to this day, it’s still what lifters and athletes do.
The concept is that there is an anabolic window for thirty minutes or so after an intense wo within which you need to feed the muscles you just broke down with protein, and these days a bunch of other stuff like creatine, etc. I’ve read some research on the subject and studies show that consuming 20 to 40 or so grams of protein within that anabolic window helps to increase gains and recovery.
In addition, I have read that it is important to get real food into your body within an hour of intense exercise. It all makes sense to me. You beat your body up. Your body uses protein to repair itself. Give it what it needs.
I do a shake with fifty grams of protein, citrulline (3g), beta-alanine (3g), betaine (3g), creatine (5g) and HMB (3g) after my wos. I also make sure to eat not long after. As you know from prior posts, I usually eat sweet potatoes or Quest bars during my lifts, which I am sure helps, and of course anything I don’t finish during, I eat afterwards.
I have used many many proteins. I prefer an isolate because it is basically only protein, typically with a little flavoring and color. No wasted calories. It’s a little more expensive, but I think I’m worth it. Like I said, I have tried many, and after all these years I tend to stick with GNC Amp Pure Isolate. Sounds boring, but of all the exotic ones I’ve tried it is the one that most consistently doesn’t cause bloating, and is easily available. And reasonably priced compared to many out there. Just my two cents.
I use a creatine/HMB combo in my post shake. I like two products for this – Transparent Labs has a good one, and Bionyx makes one, as well. The TL is a better value, but the Bionyx is easier to get because it is available on Amazon. I love the TL stuff, but who can compete with Amazon shipping?
Exercise cocktail of the day is the Sidecar. Great drink – just look at that picture. Use a nice Cognac or Armagnac for your brandy, and I’d certainly go with Cointreau for your orange liquer.
Exercise tune of the day – Cryin’ Like a Bitch by Godsmack. As in do your wo and stop cryin’ like a bitch. Later!