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What helps make comedy also builds muscle?
This is key to getting the most out of your bodybuilding protein intake. There's
not much point in stuffing down that half chicken and protein shake?only to
roll over and have a nap.
No, we need discipline here?and that means properly timed meals to give a little
helping hand to the natural processes that are stimulated by intense exercise.
After a weight training session, your muscles will have been traumatised and at
a microscopic level there will be tears and damage to the tiny fibres that make
up each muscle. All this means that the real muscle building happens outside
the gym!
The recovery stage begins immediately after exercise and is in full effect for
around 24-48 hours afterward.
By timing your intake of nutrients to key 'windows' it is possible to radically
increase the effectiveness of each exercise session on muscle growth.
Taking a combined bodybuilding protein and carbohydrate drink or meal straight
after training has been shown to kick start several well known processes that
result in anabolism (or muscle growth).
The 'window' of opportunity is open up to half an hour after exercise?yes, its
not a hard and fast rule?but the sooner the post work out meal is taken, the
quicker the 'recovery' processes are assisted.
A typical post-workout meal would include 0.5 gram protein per kilo of
bodyweight, taken together with perhaps a high carbohydrate drink with 1.5 gram
carbohydrate per kilo bodyweight - containing maybe dextrose, maltodextrin or
another high glycemic rated carbohydrate.
This might sound complicated, but its easily done?the protein is equivalent to
that found in a small tin of tuna?for someone weighing 150Ib.
An easy way to meet these requirements is perhaps to use a meal replacement
supplement as this will have both the bodybuilding protein and carbohydrates in
the right proportions ? and can be taken easily with you to where you train.
Have you heard the saying that breakfast is the most important meal of the
day?...not for people who weight train?the results of a properly planned post
workout meal are impressive?
You might already know that Growth Hormone release will be stimulated by this
combination of nutrients taken after exercise?also, the higher insulin levels
brought on by the carbs will stimulate the movement of glucose and amino acids
into the cells to trigger the recovery process.
That's all for now.
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