Supplement Godfather

QUESTION: Go heavy or go home is how I live my life bro. Heavy weights, low reps and some kick ass music. I’ve found this to be the only way I gain mass. I’m 6’2 and weigh about 285 offseason. What’s the best post-workout shake out there?

ANSWER: Heavy training is going to induce muscle damage no doubt. As your body ‘repairs’ the muscle damage you can then begin to rebuild protein structures within the muscle, consequently increasing muscle size and strength. However, if your nutritional needs are not being met then the exercise-induced muscle damage caused from weight training could quickly result in the breakdown of muscle (i.e. catabolism). This is why it’s so important to take in the proper combination of nutrients during the post-workout ‘anabolic window’ if you truly want to maximize musclegrowth and Performance.

Clinical Study

A recent study published in the journal Applied Physiology, Nutrition, and Metabolism examined the effects of ordinary milk vs. a milk-based protein supplement + carbs on exercise-induced muscle damage (EIMD). If EIMD can be minimized or ‘counteracted’ then recovery time and muscle growth can be enhanced. In the study, four groups of healthy males consumed either water (control), a carb-only sports drink, a milk-based protein + carb drink, or plain old milk (which contains protein and carbs of course). Delayed onset muscle soreness (DOMS), isokinetic muscle performance, Creatine Kinase (an indicator of muscle damage), and myoglobin were tested immediately before and 24 and 48 hours after exercise. When the results were tabulated, researchers found that muscle soreness was not significantly different between any group! However, muscle performance was higher in the protein + carb supplement drink group compared with the carb-only drink and water. Strangely, ordinary milk users performed nearly the same as the carb-only drink! Total work on the performance test was the highest in the protein + carb drink. Creatine kinase (which is an enzyme tested as a marker of protein breakdown in muscle) was significantly lower with the protein + carb drink and was second only to the milk group. Myoglobin (which is just a protein released from damaged muscle tissue) was also significantly lower with the protein + carb drink compared with all groups. Although these study results aren’t the first of their kind, they do reinforce the fact that a combination of protein + carbs supplement is the ideal macronutrient combination post workout to enhance recovery. Based on the body of currently published research I still believe a combination of whey protein isolate and quickly absorbed sugars (i.e. Waxy Maize) would make the ideal post-workout shake.

To read more of Don Gauvreau's work, please visit his website at: www.supplementgodfather.com or www.PharmaFreak.com. If you have a question you want answered, email us at: questions@muscle-insider.com