Tuesday, July 28, 2009
Drug free muscle building tip of the day.
If you do nothing else all day from a supplement or nutritional standpoint make sure you at least follow your workouts with a whey isolate and carbohydrate drink mix. (My favorite mix is AST Sports Science VP2 Whey Isolate, Micronized Creatine, GL3 L-Glutamine and a liquid carbohydrate like DGC.)
The post workout time period is the most important time of the day to supply vital muscle building nutrients to your system. Your body is in a state created by your intense workout where nutrient uptake capabilities are at there greatest. It is well documented that a post workout drink with VP2 Whey Isolate and a carbohydrate mix will "flip the anabolic switch" and accelerate muscle recovery.
Make sure not to skimp on your protein choice either. To ensure you get a quality protein it is worth the extra investment. Cheap/lower quality protein supplements simply will not give you the best results. After busting your butt in the gym why settle for a cheap/low quality protein? There is no question in my mind that VP2 Whey Isolate is the best one out there and has been the corner stone of my nutrition for the past 11 years.
To help support this point I have a great example. In our documentary "I Want to Look Like That Guy" there are two different phases of Stuart's transformation. In the first phase we simply focus on Max-OT and Max-OT cardio with not much attention to nutrition. The idea was to get Stu acclimated to the training methods to encourage some initial strength and muscle gains before we really hammered the diet. The only real nutritional practice I had him implement was making sure he bracketed his workouts (before and after) with VP2 Whey Isolate/Micronized Creatine/GL3 L-Glutamine and DGC.
The simple combination of Max-OT training, Max-OT cardio and bracketing his workouts enabled him to show an increase in lean muscle mass and a decrease in body fat over a period of about 18 weeks. I don't have the exact numbers in front of me but his progress is detailed in the film by carefully administered bod pod measurements.
Granted, Stu's physical transformation was no where near what it ended up like after phase 2 of the film where we added strict attention to diet for 6 months, however, it does show that smart training with the Max-OT principles and this simple supplementation strategy can help you improve your body even if you don't pay much attention to anything else.