Muscle Recovery Cheat Sheet

Muscle Recovery Cheat Sheet

Supplements

What: Approximately 5 grams of creatine monohydrate

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When: Immediately after workout along with the carbohydrate and protein ingestion.

Why: To keep muscle fibers saturated with creatine, which has been repeatedly associated with increases in maximal strength and lean body mass.

SEE ALSO: Everything You Ever Wanted to Know About Creatine

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For a 200-pound male, he would ingest 30 grams of whey protein, 90 grams of carbohydrates, and 5 grams of creatine immediately after his workout. One hour later, he would ingest another 90 grams of carbohydrate. For a 125-pound female, she would ingest 20 grams of whey protein, 55 grams of carbohydrate, and 4 grams of creatine immediately after the workout and then another 55 grams of carbohydrate one hour later.

Remember, the ingestion of the protein and carbohydrates together work in a synergistic manner to improve net muscle protein balance by maximizing protein synthesis and minimizing protein breakdown. The key compounds working here are leucine (contained in high amounts in whey protein) and insulin (secreted by the pancreas in response to the carbohydrate ingestion).

The creatine supplementation serves to maintain elevated creatine-phosphate stores in the skeletal muscles, which maximizes chronic adaptations to training programs.

The science of nutrient timing and recovery has validated the effectiveness of these nutrients, in these amounts, for the best results. If you are not currently employing these nutritional techniques, implement them for a few weeks and determine for yourself if you are stronger, leaner, and better recovered from your workouts.

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