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According to nutritionist Dr. John Berardi, Ph.D., speed is the most vital part of post-workout nutrition. You want to feed your body a meal that is rapidly and readily digested so that the process of rebuilding the muscle tissue can begin anew as soon as possible. This requires two basic components--a fast-digesting carb (such as dextrose) and a fast-digesting protein (such as whey). The dextrose acts to increase blood sugar, triggering the body to release insulin. This pulls the nutrients directly into the muscle tissue where the process of rebuilding begins.
Mix 40 to 60 g of dextrose with 20 to 30 g of whey protein. According to Dr. Berardi, a 2-1 ratio of carbs to protein is the ideal mixture to fuel the body as rapidly and completely as possible following the workout. Mix these compounds in water, and never in another calorie-containing beverage such as milk, as the additional nutrients in milk will slow absorption and undermine the entire efficacy of the process.
Consume this dextrose-based post-workout shake as soon as possible after completing the final set of your workout. If you are able, bring a shaker bottle filled with the raw ingredients into the gym with you so that you can complete and consume your shake before you even head back into the locker room. Remember that the faster you initiate the process of muscle building following a workout, the more time your body will have to build additional muscle before your next training session.
dextrose comes in. Dextrose is not a supplement… it’s actually just a type of sugar often used in sports drinks.
I know, I’m basically saying you should eat sugar. While that would be a terrible idea any other time of the day, your post workout meal is the one exception because your body is in a state where it is perfectly primed to handle these types of foods.
For this reason, dextrose has also become almost an official choice for a post workout carb source.
Also known as glucose. You can buy this as a powder from various different sources. It has a rating of 96 for a 50 gram portion.
This is one of the more common sugars used in post workout shakes. Dextrose is a good choice, however, some users find that they have a spill over effect that results in fat gain, so that makes more of an individual choice as you would have to test it and assess the results.
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