Do you want to tone and shape your body faster? Check out the latest research…
— Life Pro Fitness (@BestProFitness) May 24, 2013
One of the most common question I receive from my clients is how can I get results faster. Not many people realize how hard it is to gain muscle. Most people working out can only gain about a half a pound of muscle and up to 2 pounds of muscle per month. Muscle is important because the more muscle you have the faster your metabolism – the faster your metabolism, the easier it is for you to get lean and lose fat.
Muscle is also important because it gives your body shape. It is muscle the gives either a man or a women the “hour glass look” which basically means smaller waist and larger chest, back and leg muscles. For a woman, the measurements would be the sexy 36-24-36 or for a man a 40-31-40 or for both somewhere in this range. These types of measurements equate to a strong, healthy, and attractive appearance. So how can you get results faster?
Some of the latest research over the past decade point to drinking a carbohydrate and protein shake before and after you workout. In a study cited in the Journal of Physiology it stated that if you consumed a shake after your workout, you were much more likely to gain muscle compared to waiting 2 hours after training. During this study, the group that consumed a shake after exercise increased quadriceps muscle fiber by 24% compared to the group that consumed a shake 2 hours later. The group that consumed a protein/carb shake 2 hours later didn’t have any changes in muscle size.
In Dr. Warren Willey’s latest book, he states that in a study done in the American Journal of Physiology exercisers who receive a protein/cab shake immediately following exercise had three times greater protein synthesis and they burned more fat. He also points out that a study cited in the Journal of Physiology demonstrated that when a protein/ carb shake was given immediately after a workout, muscle size increased 8% and strength increased 15%. That’s a huge gain!!
Dr. John Ivy and Dr. Robert Portman in their latest book “Nutrient Timing” suggest that “during the post exercise period specific nutrients maximize your recovery. These nutrients include high-glycemic index carbs (maltodexatrin), protein (in a specific ratio), and certain amino acids”. They go on to emphasize liquid meals because they absorb into your system faster compared to whole foods. A liquid meal can be absorbed in 30 to 60 minutes compared to whole foods which can take up to 2 to 3 hours. They suggest that the best ratio of carbs to protein in the post workout shake is either 3 to 1 or 4 to 1 and emphasize the importance of having this shake within 15 minutes.
The evidence is overwhelming. Consuming a protein/carb shake within 15 minutes of a workout (strength training or interval training) will replenish glycogen stores which provides energy for your next training session, increase protein synthesis which makes muscles grow larger, and even speeds up fat oxidation.
The bottom line is that if you want to burn more fat and gain muscle have a protein/carb shake within 15 minutes of a workout. If you’re shopping at GNC make sure the shake has a 3 to 1 or a 4 to 1 ratio, carbs to protein. Also, I have a shake on my site that I recommend to every one of my clients. You can check that out at www.supplementsyoucantrust.com. It’s called the Dymatize Mega Gainer: Recovery Shake (You will not gain fat on this shake).
Also, if you feel like you need advice with your own training program, feel free to give me a call (310-720-8125) or email me [email protected] I’m more than happy to personally help you achieve your goal. During our phone consultation I would customize a fitness program which would include outlining a nutritional plan and supplement protocol, and advice on the best cardio and strength training program based on your goals and lifestyle.
If you would like more free health tips feel free to go to my site at http://shawnphillipstraining.com/
Good luck with your pursuit of a leaner and healthier body…