Sports Nutritionist Eoin Lacey and Jeff Willoughby
"Breakfast is the most important meal of the day or is it"?
The concept of liquid nutrition have been around for decades and was initially used within the medical field. However, over the years sport scientists , strength and conditioning coaches and sport medicine doctors have refined the concept to enhance athletic performance and alter body composition. I would like to say it is very complicated but its not. Here are the nuts and bolts of the cocktail.
Not just Protein (PRO) but Whey Protein is the protein of choice as it enters the blood stream faster. This will allow it to enter the muscle and repair the damage induced by your training session. Tip: Don't buy the big mixture tubs just buy the plain straight Whey Protein Isolate or Concentrate. The more it says on the tub the less it actually does.
Carbohydrates (CHO) can come in powder form ie malto dextrin or dextrose which is basely a form of plain glucose. Fruits juices as in grape or berry juices can also provide quick and easy carbs. Tip: Sugar (in different forms) is not expensive, the best choice for a CHO product is called Vitargo.
Glutamine: is an Amino Acid which has numerous functions is the body. One of which helps maintain your immune system and Gastrointestinal Tract. Tip: buy Glutamine in a plain tub and add it to your shakes in quantities specific to your needs rather than buying it included in a Protein/Carb wonder powder.
The 10% Rule, my boss and mentor Charles Poliquin strongly believes CHO should not be include in post workout shakes until the athlete is sub 10% body fat. NB if you are wondering whether you are below 10%, chances are your not. If you can see your abs or the separation of your quads your probably there. However, if you are not is it a sign that you may not process sugar very well and in this cases no carbs are recommended but a higher glutamine shake would work best untill you shed the excess body fat.
Guidelines: The recommendation of post workout shake can change pending the individual, the training goal and as previously stated the body fat %. However, generally the follow is a good start and %'s can change to suit tolerance and progress.
|If sub 10%||CHO||1 gram per lb of bodyweight|
|PRO||.25grams per lb of bodyweight|
|( 200lb man = 200gram of CHO and 50grams of PRO)|
|If above 10% body fat||PRO||.25grams per lb of bodyweight|
|Glutamine||.25grams per lb of bodyweight|
|( 200lb man = 50 grams of glutamine and 50grams of PRO)|
N.B - Glutamine is not that easy to take in high dosages, so I recommend start with 5 grams and work up to the ratio above and within a short time you should be on to the sweet tasting CHO sub 10% shakes.
If you find these values too high then simply reduce the dosage. Also if you are also doing a lot of aerobic work a case could be made to put CHO in your post workout shake even if you are above 10% bodyfat. Just remember to listen to your body, if you are still tired during the week due to your training, try putting the CHO in to see if it makes a difference . If you find Vitrago hard to find then Multidextrin is an easy alternative.