We always look for research to base our beliefs on the supplements we sell, the training we offer and the nutrition guidance we give. A long time accepted practice was to make sure you take a post workout recovery shake to take advantage of the “anabolic window” to maximize growth and recovery, but is this the case?
Based on the research article here, there are a few factors to consider and why we recommend that it is still important to have a post workout recovery shake.
Glycogen replenishment: Glycogen are carbohydrates that are stored in the muscle and is the preferred source of energy for a exercise session. Studies show that taking in carbohydrates immediately post workout will maximize glycogen replenishment. While this might not directly impact the protein synthesis in muscle tissue (growing muscle) it will help give you more energy/strength during your workouts to push to new heights for progress.
Insulin regulation: While insulin isn’t as important for anabolism as often thought, it is going to help hault muscle breakdown (catabolism). Insulin levels are low after a workout and by replenishing with a carbohydrate/protein blend, these will be restored to preferred levels.
Protein synthesis (muscle growth): Ingesting protein immediately after a workout has been shown to maximize muscle growth. However, what is still a gray area is when it is taken, which often depends on what is eaten prior. The take-home message is that one should have about .5 gram/kg of lean body mass post workout or before. If one eats a big meal prior to lifting and those nutrients are still available in the body to get delivered to muscle tissue, a post workout recovery is not as necessary as it would be to someone who wakes up first thing in the AM and is in a fasted state.
Bottom line: The conclusion that we will state is that based on these factors, while the “anabolic window” still has some variables (as do most things in life), we believe that the benefits prove that having a protein and carbohydrate beverage post workout makes good sense to achieve maximum results.
Ankeny’s Grand Opening was fit for the superhero in all of us! Thanks to those who made it out.
For more information on supplements, nutrition coaching or personal training in Des Moines, Iowa, email ryan@nutrisportFPT.com or visit our Clive , Altoona or Ankeny location where you go for results and not another sales pitch!
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Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325 | (515) 331-2141
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1003 8th St SW, STE K (next to Hairy’s Day Spa)
Altoona, IA 50009 | (515) 266-2225
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Ankeny, IA 50021 | (515) 964-1336
