Super Supp: Fast Carbs
In addition to whey and leucine, your immediate postworkout cocktail needs to include glucose to restock your depleted muscle glycogen stores and blunt the release of the catabolic hormone cortisol. The only way to achieve this is through carbs—and the faster-digesting, the better. Good choices to add to your whey shake are dextrose, Vitargo and maltodextrin powders, honey or even table sugar.
Sidekick: 4-hydroxyisoleucine
This amino acid, extracted from the herb Fenugreek, has been shown in numerous studies to increase insulin release by the pancreas. A recent study found that when subjects took 4-hydroxyisoleucine along with dextrose following a workout, muscle glycogen stores were better replenished compared to subjects who took dextrose alone.
Action: Take 60—100 grams simple carbs immediately following training, along with 300—600 mg 4-hydroxyisoleucine or 1—1.5 grams fenugreek.
Product: Fast Carbs: Nutrex Vitargo CGL. Fenugreek: MHP T-Bomb II, BSN Cheaters Relief Primaforce FUZE, SAN Endotest-Pro, Universal Nutrition Storm.
Super Supp: Casein
This slow-digesting milk protein is a favorite among bodybuilders seeking a steady supply of aminos to the muscles to prevent muscle breakdown; some data suggest it takes some forms of casein up to seven hours to be fully digested. Casein is a critical protein source to take before bed, especially for hardgainers, since your body will be entering a fasting and potentially muscle-wasting state. Downing a casein shake before you sleep will provide your muscles with amino acids throughout the night.
Sidekick: Flaxseed Oil
To further slow protein digestion, dietary fats do the trick nicely. But don't grab just any lipid—the healthy fats found in flaxseed oil offer a multitude of health benefits as well as enhanced fat loss. Insulin sensitivity decreases later in the day, making you more susceptible to carbohydrate-induced fat gain. Taking essential fatty acids, like those in flaxseed, at night can not only help prevent this problem but the omega-3s may actually ramp up your metabolism. Flaxseed oil will also add a refreshing, nutty flavor to your casein shake besides helping to slow digestion and providing your body with a steady source of nutrients while you sleep.
Action: Immediately before bedtime, consume 20—40 grams casein protein with 3 tablespoons flaxseed oil.
Products: Casein: BSN Lean Dessert Protein, Next Proteins Optibol, SAN Infusion (also includes flaxseed), ISS Micellar Matrix, VPX Micellean. Flaxseed oil: Optimum Flaxseed Oil Softgels, SAN Lipidex.
FOOD FOES
Some dietary culprits work against the purposes of your favorite products. Avoid these foods in combination with the following super supplements.
Whey's Nemesis
High-Fiber Foods: The whole point of taking whey is for its speed of absorption. Foods high in fiber will only slow things down. Sure, oatmeal (a bounty of roughage) is a great bodybuilding food, just not immediately before or after a workout. An hour before will work.
Arginine's Nemesis
High-Saturated-Fat Foods: Fatty dishes inhibit NO's ability to dilate blood vessels. Eat a burger and fries immediately after taking your arginine and you might as well have been supplementing with baking flour.
Fast Carbs' Nemesis
Alcohol: Studies show that consuming cocktails inhibits muscle glycogen storage. If Happy Hour beckons, hold off at least two hours after your postworkout meal before bellying up to the bar. Your muscles should have absorbed the carbs by that time.
Casein the Nemesis?
ZMA: This one works in reverse: Casein sabotages ZMA's effects when the two are taken together. Wait 30—60 minutes after taking ZMA before taking casein, since ZMA is most effective on an empty stomach.
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