The key to muscle growth is how quickly after a workout you can get your body out of the Catabolic State (Muscle Breakdown) and into an Anabolic State (Growth and Recovery). As soon as your body becomes Anabolic, muscle growth and recovery begin.
Why is it so important to get your body into an Anabolic State?
An intense session of weight training tears down the muscle tissue. This is important for the strength and muscle building process. The muscle tears down because you are putting more than normal stress on the muscle. Pushing beyond regular limits is how muscle tissue expands and grows. Our Key is to create after the workout a state of growth in the body. This state is called the Anabolic State. This is when the muscle grows new tissue stronger and larger than the tissue, which existed prior to the exertion.
What does the body need post workout to become Anabolic?
This is the optimum question. As we are speaking with IFORCE customers, our first question is, “What do you consume after a workout?” We are amazed to find that 90% of them say a protein drink. Most people look at the workout and figure muscle is protein, so after intense training the most important nutrient I need to replenish is my protein. WRONG!!
This logic could not be further from reality. In order for a muscle to move it must utilize “Muscle Glycogen”. Muscle Glycogen is the carbohydrates stored in the muscle tissue for immediate use as energy by the muscle. You can imagine weight training session of hard and heavy lifting will utilize a TON of muscle glycogen. Most athletes will deplete the muscle glycogen stores during a workout. Therefore, the most important macronutrient for your body immediately post workout are fast acting (high glycemic) carbohydrates. In order to start the rebuilding process we must saturate the muscle with glycogen.
Along with our High Glycemic Carbohydrates we want to get our fast acting protein. Studies have shown the best post workout cocktails stack carbohydrates and protein. This is true because when we hit your system with high glycemic carbs your body instantly releases insulin. Insulin in simple terms is responsible for driving nutrients in the blood stream, to parts of the body where they are needed. Remember we just depleted our muscle glycogen in the workout. The highest need for nutrients is muscle tissue. Not only are the muscle glycogen stores depleted, but the muscles are also in need of amino acids.
Amino acids will allow the muscle tissue to begin the rebuilding process. Just as we wanted fast acting carbohydrates we also want a quick absorbing protein source. Many sports nutrition companies use whey protein concentrate/ isolate as their protein sources. They are OKAY options (inexpensive way to go). I believe a hydrolyzed protein provides the optimum results. Hydrolyzed proteins are Di & Tri peptides, which are a complete protein and have a 100% absorption into the body. This is a complete protein, which is absorbed even faster than single amino acids. They are absorbed and ready for instant use by the body.
Let’s recap
Post workout high glycemic carbohydrates stimulate release of insulin. Insulin drives carbohydrates and protein into the muscle tissue creating and Anabolic Atmosphere in the body. Boom!! You are now on your way to GROWTH! The workout is only part of the equation to high performance. Nutrient timing and delivery are equally important.
Train, Grow and Develop! The Best Bodies are Always Built By FORCE!
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