Your post workout carb consumption is the most important of the day. The type of carb and the amount you need depends on your body composition and how hard your train.
The average weight-training athlete should consume between 0.2-0.3 g of high-quality carbohydrates per pound of body weight. For example, a 180-lb bodybuilder would multiply 180 by 0.3, which equals 54 g of carbs.
The type of carbohydrate you ingest is crucial. You want carbs with low-osmolality, which plays a large role in the speed that the carbs are absorbed. I suggest high-quality carbs from ingredients like waxy maize, low-I (dextrose equivalent), maltodextrin or Vitargo mixed into a protein blend of soy, whey and casein. I also recommend adding 5-10 g of glutamine for recovery.
High-quality carbs will spike insulin levels, which switches your metabolism into a muscle-building state. Studies suggest that consuming these types of carbs with protein after an intestine workout can increase your recovery response by 38% compared to using just protein alone.
Another reason for consuming carbs after training is that the increased insulin from carbs suppresses cortisol production. Cortisol is a negative hormone that the body produces when in stress. This hormone can push your metabolism into a catabolic, or muscle-wasting, state. Elevated cortisol not only tears down muscle tissue, but it also decreases testosterone levels.
You’re on the right track by drinking a protein shake after training. As we report on page 16, research suggests that a blend of soy protein, whey protein and casein protein may be the best post workout protein for athletes.
Over the years, soy protein has not been appreciated for its muscle-building potential. It has been demonstrated in numerous studies tat soy protein isolate supports lean muscle gains and recovery, similar to whey protein. Using a protein blend of soy and dairy can extend the release of amino acids, thus helping you greatly improve your muscle recovery and growth potential.
Source: Dave Hawk (former Mr. USA and Mr. World) Physique 3D Magazine
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