If you diligently follow the recommendations outlined in this article, you will be amazed at the pace at which your body increases muscle size and strength. If you have been at a plateau and thought adding muscle was no longer possible, then rejoice in the knowledge that you have an arsenal of weapons at your disposal that can allow you to naturally maximize your muscle building physiology. More...
By dotFIT experts
on October 06, 2008
Traditional whole foods are not ideal pre- and post-training snacks because of the time it takes to digest solid food including extraction then absorption of the needed nutrients (about 2-3 hours). Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally better for the simple reason of speed to the muscles. More...
By dotFIT experts
on October 10, 2008
The athlete’s goal is to have their stomachs relatively empty while energy stores are full at the start of training or competition. Following a specific eating pattern can maximize the storage and production of energy. By properly loading your energy systems (phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and optimize performance during activity. More...

To add muscle what is the best meal or drink to have after a hard workout?



Answer: It is not what most people are led to believe by the popular media and most supplement companies. For some reason (and it isn't scientific evidence or human physiology) most drinks promoted for recovery or post-workout are exactly opposite of what is appropriate. Commonly marketed drinks and bars tend to be very high in protein and low in carbohydrates. While it is true that you need some protein after a workout, carbohydrate should be present in an amount that is 2-4 times greater than protein. This is essential for the stimulation of insulin, the hormone that ignites the recovery and building process, putting the protein to good use. Recent research has shown that immediate pre- and post-workout nutrient intake (best accomplished with a liquid meal, although bars will work well) increases muscle recovery and muscle building to a greater extent than any other timing or eating strategy for nutrient intake. You want to consume a drink of predominately carbohydrates made up of a mixture of sugars, 10-20 grams of protein and very little fat.

For more information on creating the ultimate environment for building muscle see Xtreme Muscle Stack: Creating the Perfect Anabolic Storm.

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