Post Workout Recovery

I learned this from a similar post last week and this is from WebMD:

Chocolate Milk Refuels Muscles After Workout
Study Shows Carbohydrates and Protein in Chocolate Milk Help Muscles Recover From Exercise
AAA.By Charlene Laino

WebMD Health NewsReviewed by Laura J. Martin, MDJune 4, 2010 -- Fat-free chocolate milk beat out carbohydrate sports drinks at helping to rebuild and refuel muscles after exercise, researchers report.

The combination of carbohydrates and protein in low-fat chocolate milk appears to be "just right" for refueling weary muscles, says William Lunn, PhD, an exercise scientist at the University of Connecticut.

"It's not just a dessert item, but it's very healthy, especially for endurance athletes," Lunn tells WebMD.

The research involved eight male runners in good physical shape who ate a balanced diet for two weeks. At the end of each week, they took a fast paced, 45-minute run.

Following each run, the men drank either 16 ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only sports beverage with the same number of calories.

Post-exercise muscle biopsies showed increased skeletal muscle protein synthesis -- a sign that muscles were better able to rebuild -- after the milk drink, compared with the carb-only beverage.

Additionally, drinking fat-free chocolate milk led to a higher concentration of glycogen, or muscle fuel, in muscles 30 and 60 minutes after exercise, compared with the sports drink. Replenishing glycogen after exercise helps future performance, Lunn says.

The findings were presented at the American College of Sports Medicine conference in Baltimore this week.

While only men were studied, one would expect women to gain the same post-workout benefits from chocolate milk, he says.

While the studies were small, there's no reason not to reach for fat-free chocolate milk after your next workout, says sports nutritionist Nancy Clark, MS, RD, of Healthworks Fitness Center in Chestnut Hill, Mass.

"Athletes can consider it an inexpensive nutritional alternative to engineered sports beverages for help with post-workout recovery," she tells WebMD.

The studies were supported by a grant from the National Dairy Council and National Fluid Milk Processor Promotion Board.

This study was presented at a medical conference. The findings should be considered preliminary as they have not yet undergone the "peer review" process, in which outside experts scrutinize the data prior to publication in a medical journal.

I always eat a banana along with my protein shake, the carbs help with recovery

drink pickle juice

or

look into something with essential amino acids(which also comes from food).

... look into something with essential amino acids(which also comes from food).

^ This.

The ONLY thing that actually aids in recovery/repair of muscle tissue is amino acids. "Essential" are those you need for life. Glutamine, though a non-essential amino-acid, also aids in reducing DOMS (delayed onset muscle soreness) and overall recovery. Many protein powders include a little, but supplementing additional works better.

Also, studies suggest that not only a post-workout protein intake, but also a pre-sleep protein intake aids muscle recovery. The repair of this tissue is done when you're asleep - as such having a good availability of proteins to synthesize (because you've taken a nighttime protein shake/meal) will help.

That and get adequate rest.

There are many products out there- I believe most of the products and suppliments are expensive "snake-oil", designed to liberate you from your money and give you very rich urine. Try eating more protiens, as part of your normal fitness plan. I am looking into the Paleo diet, that type of diet seems to make some sense. However, I am no body builder. I don't want to buy, or take a ton of expensive suppliments, pills, or magic elixars available for a price at my local GNC.
I try to eat sensibly. i do take a genertic multi-vitamin.

After my morning workout, i eat my normal breakfast of eggs & bacon.

There is so much conflicting data available as to what you should take for a pre/-during /and post workout.

Usually, it seems like it is really just a hidden endorsement of an expensive suppliment now available at your local gym or sold at GNC.

I too swear by Glutamine. But I use 1 scoop in my water while at the gym, 1 scoop in my recovery drink after and 2 scoops throughout the day on the day after (I do boot camp 3 days a week so I'm not working out heavily every day). I also put a banana in my recovery drink to help with my shin splints and leg cramps. Good luck!

You have 30 minutes to get fuel in.
...
I'm a sports nutritionist

Or what happens?

For most people, nothing.

From Alan Aragon:

"a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx. 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase post-exercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn’t support the idea that you must get your lightning-fast post-exercise carb orgy for optimal results.

Something that people don’t realize is that there’s no “magic anabolic window” that’s open for a short period of time near the workout & then rapidly disappears. As a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours (Burd et al, 2011)."

Anything low fat with a 1:4 protein to carb ratio, greek yogurt with honey and banana is my favorite but I like a pb+j too

BTW an excellent article on pre/post workout nutrition was recently published (Jan., 2013) in the jissn: Journal of the International Society of Sports Nutrition. It details differences for various types of athletes, talks specifically about protein and carbohydrate pre/post workout requirements, and is available for review here:

http://www.jissn.com/content/10/1/5

And it's an excellent read.

Some people like a cigarette.

Keep it simple.

20-30 minutes after a workout you need carbs (to restore glycogen in the muscles), and protein (to repair muscles).

I drink a protein shake or eat a banana (carbs and potassium) with some chocolate milk. Sometimes chocolate milk on it's own, or a banana and some G2 Gatorade.

I used to get really sore from my workouts, like couldn't walk a couple days after an intense lower body session, but ever since I started with the enzyme supplement/treatment the worst I get is just a general soreness that is not too bad and as soon as the muscle warms up can be worked again without pain...so here's what I use...

In my daily oatmeal 1 scoop of muscle milk powder

I use a protease enzyme supplement (aids with more efficient processing of the protein)

I also use the sitosterol from universal nutrition (it's a natural mostly plant derived anti inflammatory because soreness is actually caused by te bodys inflammatory response, and while you can use a NSAID like ibuprofen, there are some studies that show NSAIDs can stunt muscular growth so if you're trying to develop muscles it seems a bit counterintuitive.)

And a post workout muscle milk shake made with 2 scoops of powder, an 12 oz unsweetened almond milk.

Plenty of dark green veg too, especially leafy greens...

I'm not an expert, this is just the solution that has worked for me, and what I found through the research I did.

Some people like a cigarette.

meh, I reload too fast for that.

That's a lot of really helpful information, much faster than I expected. Thanks.
I'm definitely going to look into Glutamine and give the before-bed protein a shot on this weeks rotation.

Are you lacking protein from your diet currently? Do you just like the taste of glutamine? Do not expect to see any real benefit from this....You could send me your money and have the same effect.

http://www.ncbi.nlm.nih.gov/pubmed/17618004

Make sure your protein power does have BCAAs or consider supplementing those..

http://www.ncbi.nlm.nih.gov/pubmed/18974721

For most people, nothing.

From Alan Aragon:
...
Something that people don’t realize is that there’s no “magic anabolic window” that’s open for a short period of time near the workout & then rapidly disappears. As a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours (Burd et al, 2011)."

Yes, that is what I was getting at. I think pre-, 'peri-,' and post- workout is very overrated and is a serious case of majoring in the minors for most.