Most people are at least somewhat familiar with the importance of post-workout nutrition, yet few truly know what to eat in order to optimize recovery after a workout. Optimal recovery will allow you to get back in the gym sooner and hit your next workout harder. As many of you may know, anabolism (muscle-building) does not actually occur in the gym. In fact, training is generally catabolic (causes muscle breakdown)! Muscle-building actually occurs during the recovery period, making proper post-workout nutrition essential for gaining muscle. This article will discuss how you can make the most of your post-workout meal so that you can recover more quickly and keep chasing gains!
Muscle-building occurs from an increase in muscle protein synthesis (or mps for short). One of the main factors responsible for increases in mps is the mTOR pathway. Proper post-workout nutrition should seek to stimulate mTOR for optimal results. mTOR is stimulated exercise, insulin, and the consumption of leucine. (1) Obviously, exercise has already been completed before your post-workout meal. Insulin is released after carbs are consumed and leucine can be consumed through protein or BCAA supplementation. These stimulatory factors are discussed in greater detail below.
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There’s a lot more to a good pre-workout supplement than just a caffeine boost! Pre-workouts can help to boost muscle protein synthesis (mps), endurance, strength, pump, energy, even help to limit muscle soreness. Listed below in no particular order, are 5 of the top pre-workout ingredients on the market. If you’re looking to take your results to the next level, read on to make sure that you’re getting the most out of your pre-workout.
Beta-alanine is a non-essential amino acid that is taken up by muscle fibers where it will combine with histidine to create carnosine. Carnosine helps to buffer metabolic waste such as lactic acid, resulting in increased endurance, strength, power, and recovery. (1) The wide variety of proven benefits offered by beta-alanine make it a top pre-workout ingredient for anyone looking to boost their performance in the gym. Optimal dosage ranges from 2-5 g. (2) Some people prefer to split up these doses due to the tingling sensation (called paresthesia) that is often caused by taking large doses of beta-alanine. Don’t worry though, this is a harmless side effect that some people actually enjoy.
- Citrulline Malate
Citrulline Malate (or L-Citrulline Malate) is simply the amino acid citrulline bonded to malic acid. Citrulline is one of the premiere pump-inducing ingredients on the market. A majority of arginine consumed is broken down by the liver long before it can cause an increase in NO levels (and give you a pump). Citrulline, however, bypasses the liver and is then converted to arginine within the body, and eventually to NO. In fact, citrulline has been shown to boost blood arginine levels more than citrulline itself! (3) Though L-Citrulline can provide great pumps on its own, combining citrulline with malate also provides the ATP boosting benefits of malate which helps to generate more ATP through the Krebs cycle to give you more energy. (4) Optimal dosage for L-citrulline itself is about 1-3 grams, while doses of citrulline malate should be about 6 grams in order to provide you with a full dose of L-citrulline (5). Also, look for citrulline-malate in a 2:1 ratio, meaning that there are 2 molecules of citrulline bonded to each molecule of malate, for optimal dosing.
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