Do you want the edge in natural bodybuilding?

Do you want to maximum muscle gains from your post-workout nutrition?

Of course you do, so does everyone else. That’s why supplement companies thrive selling you crap you don’t need.

The bodybuilding market is a gullible one; promises of overnight success sweep people into buying trances, leaving them with smaller wallets, not smaller waistlines.

The small number of supplements that work are to be recommended but please understand that supplements are supplementary; supplementary to a great bodybuilding diet and workout plan.

Post-Workout Nutrition

Of all the mythology that surrounds the bodybuilding industry, one thing is readily agreed upon; the period post-workout is a golden opportunity for muscle growth. At this time, muscles are primed for the uptake of nutrients so here’s a guide on exactly how to feed them.

Protein

post workout shakeFirst and foremost you need some protein post workout. Amino acids are also great; either one will do the trick but I personally have always stuck to Whey Protein Isolate.

Protein is the ‘building block’ of muscle. After a workout protein-synthesis is elevated and it’s your job to supply the body with what it needs to carry out this task effectively. The body wants to adapt to the stress you’ve just put it under and it needs protein to do this. Shoot for 40-50 grams of Whey Protein Isolate.

How much protein do you need per day to build muscle? See here.

Fast Carbs / Glucose / Dextrose

So much emphasis is placed on the importance of post-workout carbs. If you adapt the MuscleHack Anabolic Nutrition Strategy (MANS) you will want to keep post-workout carbs low or do without them altogether. This is because post-workout carbs in high amounts blunt the growth hormone release that should naturally be occurring at this time.

As stated in my article on the ultimate bodybuilding diet, as insulin levels increase, both growth hormone and testosterone levels decrease. This is bad news for the bodybuilder and something to be avoided.

For the fat-adapted person i.e. someone who’s body burns fat as its primary source of energy like those on a low-carb diet, protein can and should be used here to increase insulin at this time. Protein is perfect for the job because, not only will it not make you fat, it actually plays a role in increasing growth hormone, testosterone and IGF-1 at the same time as insulin, try getting your post-workout carbs to do that!

Worried about depleted muscle glycogen stores? Any carbs that your body feels it needs will be supplied by the manufacture of carbohydrates from protein, a process known as gluconeogenesis.

Remember you will have your weekly carb-up to supercompensate musclce glycogen levels; reaping the anabolic properties of insulin without its lipogenic effects.

So, for fat-adapted bodybuilders, ditch carbs altogether from your post-workout anabolic shake.

For those on high-carb diets, use the following formula:

0.8 x lean bodyweight in kilograms (Kg = pounds /2.2)

A 150lb man with 10% body fat carries 15 lbs of fat. His lean body weight is therefore 135 lbs which equals 61.36 kg.

61.36 x 0.8 = 49.09 grams of carbohydrate.

Creatine

Ah one of the few supplements that actually work. Again it’s pretty much universally agreed that creatine is a great product. Creatine supplementation increases the amount of creatine phosphate in muscle tissue. Creatine phosphate replenishes ATP (Adenosine Triphosphate) which acts as a quick energy source for activities that require quick bursts of energy e.g. weight lifting.

Take 5 grams of creatine post-workout in your shake.

L-Glutamine

This amino acid is so important to bodybuilders. Intense workouts like ‘MuscleHack 8-12 | 6-9‘ deplete the body of glutamine and so you’ll be more susceptible to muscle breakdown (catabolism) without it.

The amount of glutamine within muscle governs protein synthesis rates and so I believe it’s critical for building maximum muscle.

If you want to optimize your muscle gains, don’t go another day without supplementing with L-Glutamine.

Your Post-Workout Shake

So here’s how your post-workout shake should look

I look forward to hearing your results with this potent anabolic post-workout shake.

Mark McManus

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