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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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