Topic: Muscle Recovery

[Judas]

Arden... when i leave the gym i feel absolutely disgusting sometimes. Maybe if i had more time to cool down, but my gym sucks, so i've got less than 5 minutes after my last rep to pound two big shakes. So i get that bloat too. Sometimes i dont feel like eating for hours afterwards, but i force myself to.

About 3 months ago started taking 50-75 grams of Dextrose-multidexterin with my protein shake (whey 25g, glutimine, creatine) and have noticed much better recovery becuase of it.  Why do you say that you should have the liquid carbs (Waxy-maize, dextrose ect...) 10-20 mins before the protein shake, wouldnt mixing them together have the same effect??

Thanks

I've played around with timing. Timing is very important, or rather, the more serious you want to get about your training/recovery nutrition, the more important timing is. There are lots ov good lifters who dont bother with ANY ov this. BUT... maybe if they did, they'd be better....???

But the times i came up with are general rules coming from the latest ideas in the industry (carefully separated from the hype that exists only to sell crap to idiots), and from a local bodybuilder i know, who happens to be the IFBB Canadian pro champion (masters). Heres a guy who is jacked out ov his skull, and obviously knows a few things about this stuff. He says generally you want to get it all in there as quick as possible, but ceded later that if every last bit ov effect is desired then maybe waiting just a bit to drink your protein might yield better results. The way I see it, the easier you make things on your system, the better it will work. Pound 1.5L ov mixed shake and your body will bloat, you'll feel like ass, and things will take longer. Pound just the carbs, wait till they're digested (15 minutes), then pound the protein and it should work even better. The whole idea behind this all is to saturate your body with all the nutrients you've just depleted and give it the protein it needs to repair, and signal the body to repair. Waxy maize or like products are designed to digest quicker than anything out there, just as whey isolate is designed to digest quicker than meat.

The cliffnotes version? 'staggering' your PWO shakes in a way has the same effect as eating two smaller meals instead ov bombing your gut with one huge one. Which makes you feel better...???

[Arden Cogar Jr.]

Following up on what Judas has written.  I drink my first post workout shake within minutes of wrapping up my post workout yoga/rolling/self myofascial release.  I see that as part of the session, given my advancing years.

That shake is higher in carbs - I won't list names, but it's sugary - has about 20 grams of whey protein and 30 grams of carbs.  I also take 10 grams of BCAA's with it and 5 grams of glutamine.  Techincally, waxy maize is carbs - I just can't seem to tolerate it very well. 

Then I shower, do whatever, then about 30minutes to an hour after the first shake, I drink a second shake that is 1 scoop of whey/1 scoop of Casien.  It also has 5 grams of Leucine.  I also take 2 fish oil pills and 3 fiber pills with this shake. 

Then about 90 minutes later, I'll have a meal with something dead, something leafy, and something green.

That timing protocol follows something I read in Nutrient Timing by John Ivy and Robert Portman.  I've made some modifications to it to suit me, but the premise is basically the same. 

All the best,
 Arden