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Home :: Muscle
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Forget Most Of What You Think You Know About Post-Exercise Supplements
Anyone who's serious about packing on as much muscle as they can in as little
time as possible knows all about the benefits of post-exercise nutrition - that
so-called "golden window" of opportunity where protein and carbohydrate are
more "anabolic" than if they're consumed at any other time.
I'm talking about things like faster recovery after exercise... less muscle
soreness... and, of course, faster gains in muscle size and strength.
However, it might surprise you to learn that much of the conventional wisdom
about post-exercise supplements — such as the idea that you need a "fast" rather
than a "slow" protein — is supported by very little research
evidence.
Can a post-exercise supplement really help you build muscle faster? Is nutrient
timing really that important? What does your body really want after
a tough workout?
Muscle growth
Post-exercise protein-carbohydrate supplements are heavily promoted as a way
to accelerate muscle growth. But it's only recently that studies putting them
to the test have actually been published.
Although there are plenty of studies showing that post-exercise protein and
carbohydrate can aid recovery after endurance exercise, I want to focus here
on the research showing some kind of direct effect on muscle growth, either
via a short-term increase in protein balance or long-term increase in muscle
growth. Research that looks at...
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