Immediately After Your Workout
You've just wrecked your body at the gym. Good. Now it's time to start looking ahead. Your body needs the right fuel to grow and repair itself over the next few days, and you need to start getting ready for your next bout with the weights. That recuperation and preparation starts now. By following these postworkout protocols, not only will you enhance your body's ability to grow from today's beatdown but you'll also get yourself right and ready for tomorrow's trip to the gym.
19. Drink a shake with 20 grams each of whey and casein proteins
>> Researchers from Baylor University (Waco, Texas) reported that subjects taking a whey-plus-casein protein powder immediately postworkout for 10 weeks increased muscle mass significantly more than those taking whey without casein.
20. Stretch only after training
>> Stretching right before weightlifting can actually make you weaker during training. Researchers from the University of Texas (Austin) reported that athletes who stretched after their workouts were more flexible than when they stretched beforehand. Plus, it's easier (as well as safer) to stretch a muscle that's already warm and pliable.
21. Take 3-5 grams of creatine with 50-100 grams of fast-digesting carbs and 300-500 mg of alpha-lipoic acid (ALA)
>> A study from the University of Saskatchewan (Canada) found that subjects who took ALA, creatine and sucrose right after a workout increased muscle creatine levels significantly more than those taking creatine and sucrose or creatine only.