Studies show that what goes into your shake after a big gym session can have a huge effect on the amount of muscle you are able to build. So if you’re looking to pack on a little extra size, take a look at this nutrient packed shake to see how the specialist ingredients can help you get a little more from your muscle.
Research shows after a workout your muscles are starved and possess a ‘sponge like’ property that experts believe is responsible for your body’s ability to absorb more protein than any other time of the day (R.R. Wolfe et al, 1995.) In fact research shows your muscles can absorb almost 50% more protein than you can at a regular meal. So it makes sense to take advantage and add a sizeable 40 gram scoop of a good whey protein to form the basis of your shake.
Put a large 60 gram serving of 100+ glycaemic index carbohydrates in your shake (like dextrose or maltodextrin) since research shows these dramatically boost insulin levels which in turn increases the absorption of protein, creatine and the other ingredients in your shake (John Ivy, Robert Portman, 2004.)
Add a very small tea spoon (3 grams) of the essential amino acid leucine to your shake since studies show the higher leucine levels in your bloodstream, the higher the rate of protein synthesis in your muscles (Isabelle Rieu et al, 2006.) In fact other studies show Leucine can help the absorption of every other nutrient as well as protein, so having this in your shake can help your body absorb all the other nutrients within it.
Put as little as 1.5 grams of the amino acid HMB (Beta-hydroxy beta-methylbutyrate) in your shake since studies show this greatly decreases muscle soreness after a workout (Ken A. Van Someren et al, 2005) meaning you are able to train again the next day free from aches and pains.