SHAKE UP YOUR GAINS
Mix-ology 201: The Importance of High Quality Ingredients
If you are considering incorporating a post workout shake into your fitness plan, be aware of the importance of the ingredients that you put into it. The old saying, “garbage in, garbage out” applies here, so pay attention to detail.
Whey Protein: What Kind is Best
Whey protein isolate should be one of the first three ingredients on the label of any protein you purchase. Whey isolate lowers insulin sensitivity and improves immune function. It is the only whey protein worth using in a shake.
Glutamine
Glutamine should always go into the shake. It is the most prevalent amino acid in skeletal muscle, and is the first amino acid to be depleted in overtraining. Supplementing with glutamine is a great way to combat catabolism – the loss of lean body mass. If you want to remain anabolic or get leaner, use glutamine in your shake.
You can also take glutamine in a 10-15g dose every two hours at the first symptoms of fatigue or colds. If you are getting sick, you are glutamine deficient, regardless of whether you have been supplementing with it or not. Taking glutamine when you are run-down can keep you from becoming ill, or decrease the time that you are actually under the weather.
Finally, glutamine helps to repair the intestinal lining of the gut, which in turn improves nutrient absorption and overall nutrition.
Glycine
Glycine, another amino acid, improves the flavor of the shake by increasing the sweetness. It is a precursor to glutathione, one of the most powerful detoxifying agents in the human body. It also helps to raise growth hormone levels, lower cortisol, and help regulate sugar cravings.
Carbohydrates
This is one time when spiking your insulin by ingesting carbohydrates is actually a great thing. Insulin and cortisol are inversely proportional: the more insulin you have, the less cortisol, and vice versa. After a personal training session, your cortisol is at its highest. Spiking the insulin with an appropriate amount of carbs, either from a juice blend, sports recovery drink, or frozen berries, is a perfect way to manipulate your hormone profile in your favor.
Carbs: How Much
If you are not at least 10% body fat for males, and 16% for females, forget the carbs. Otherwise, start with 30 grams, and monitor your body fat percentages. The dose is extremely individual; I have worked with clients who were 5% body fat and needed 120g of carbs post-workout; I’ve worked with people who are so carb-intolerant that they could not have any.
