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Best Post-Workout for Lean Gains

Posted by Patrick Dickson on

Best Post-Workout for Lean Gains

Every gym rat knows they need to get a fast acting protein source in after their workouts.
The question is how much protein and what else do you need with it?
We’re going to answer that for you right now.

Protein + Carbohydrates=Better Recovery

Protein is absolutely critical for recovery and rebuilding damaged muscle tissue. However equally important is the carbohydrate amount taken in with it.
Carbohydrates cause the release of insulin which is a nutrient driver. It acts as a catalyst and drives nutrients into the muscles cells where they are needed most.
Without this nutrient driving effect amino acids lack direction to get where they need to go.
If you’re goal is to get bigger and stronger, then you should absolutely be using a fast acting carbohydrate source post-workout alongside you whey protein.
The other key advantage of insulin is that it is extremely anti-catabolic. It blunts cortisol and limits muscle breakdown so you can stop breaking down tissue and start building it.
UPS Iso 85+ is a blend of hydrolysed WPI and whey protein isolate making it an ideal protein source after training. Get it here
The other key advantage of insulin is that it is extremely anti-catabolic. It blunts cortisol and limits muscle breakdown so you can stop breaking down tissue and start building it.

Best Ratio For Maximum Growth & Recovery

Kai Greene Post-Workout

If your goal is to get bigger and stronger this needs to be changed a little.
A 2:1 carbohydrate:protein ratio will provide a more muscle focused effect. This promotes muscle recovery and glycogen restoration with a higher priority on muscle growth. This is the best post-workout for lean gains.
You won’t be back in the gym for most likely another 24 hours so the priority of muscle glycogen isn’t quite as high. 2:1 ratio for resistance training is perfect.

Protein Source

When it comes to post-workout nutrition, speed is what we need!
This means whey protein,preferably a whey protein isolate. These are digested very fast and provide a natural high amount of BCAA’s to stimulate muscle recovery. UPS Iso 85+ or Cyborg Enhanced WPI would both be great choices at this time.

Carbohydrate Source

Like protein we need something that is going to create an insulin spike,something higher up on the glycemic index (>70).
So what would work well for this?
For powder either Karbolyn,Dextrose or Waxy Maize would be ideal. These all have a GI rating over 80 and make a convenient source to throw in with your protein.

Best Post-Workout for Lean Gains

In summary the best post-workout for lean gains would be a 2:1 ratio of carbs to protein. So if you have 25gm of protein from WPI then shoot for 50mg of a fast acting carbohydrate source such as Dextrose or Karbolyn.


Karbolyn
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$59.95$89.95
All American EFX Karbolyn Karbolyn is a high quality carbohydrate supplement from All American EFX. It...
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Cyborg Sport Enhanced WPI
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$79.95$149.95
Pure high quality WPI for fast muscle recovery and repair in 8 flavours
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Cyborg Sport Rocket Fuel
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$69.95
Pure Karbolyn for amazing workout performance and recovery
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UPS Ultimate Iso 85+
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5.00 out of 5
$69.95$149.95
Australian made & owned WPI/Hydrolyzed WPI Blend
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