Protein Synthesis is greatly increased by immediate post workout nutrition. In fact, it can be increased immensely vs. a meal eaten 1-2 hours later. This is not only important for bulking, but also for maintaining muscle mass while cutting.
This goes hand in hand with insulin sensitivity. Getting immediate post workout nutrition can increase glucose uptake by as much as 6 times compared to a meal eaten 1-2 hours later. Efficiently re-synthesizing glycogen will effect recovery, as well as the next day’s workout performance.
As you can see, it is important that the nutrient get to the muscle cells as soon as possible. So obviously, we want fast absorbing & fast digesting nutrients. For this reason, liquid meals are ideal. Fast absorbing carbohydrates are also ideal.
Maltodextrin is probably the best source, as it is absorbed by the stomach faster than sucrose or dextrose. Whey is the ideal choice for a protein source. 1-2 grams of extra glutamine and BCAA’s are also very beneficial. Aim to consume about 30 grams of protein, and 60-80 grams of carbohydrate, or .25 g/lb of protein, and .5 -.75 g/lb of carbohydrate.
Skill:
Overhead Squat
3 x 3
Every 90 Seconds
High Hang Power Clean
7 x 2
Every 90 Seconds
Workout:
17 Min Amrap
3 Deadlift @315/205
5 Box Jumps @30/24
10 Push Ups