Sorry its a couple days late, but here it is...
This video covers what I put in my post workout drink, and as I said previously, I was able to add about 25lbs since November. I attribute this to my training (gotta train hard), my nutrition (gotta eat well and with good timing), and my post workout supplementation. If you follow this kind of post workout supplementation, you WILL add LEAN muscle mass.. See a breakdown of the ingredients below...
The post work out drink (What? and Why?)...
Primary Ingredient;
Whey Protein:
Whey protein, of all the forms of protein has the quickest absorption rate. Post workout this is ideal for getting your muscles what they need, FAST... I would go for a "Hydrolysed Whey", if not, a "Whey Isolate" as these are better than the "Whey Concentrate". This should be staple in ANY athlete's or fitness enthusiast's diet.
Secondary Ingredient;
Creatine:
Creatine is essential in the production of energy within the ATP-PC system (google it...). This is the system we primarily use when weight training or performing short, high intensity bouts of exercise. Supplementation of creatine will improve your body's recovery between work sets which means you have more energy to hit your sets harder. Again, post workout or first thing in the morning is an ideal time to be take this supplement!
Other Ingredients;
Casein Protein:
This is a slow release protein that can also be used effectively post workout. Adding Casein protein to your post workout Whey will give you a sustain release of protein even after your Whey has been absorbed. This will help to maximise your anabolism.
Last ingredient;
Amino Acids/BCAA:
The aminos within the video are full spectrum (both essential and non essential), you can use just BCAA (essential) if you so wish. Amino Acids are key in the production of tissue. They are essentially the building blocks of your muscle cells. Adding these to your post workout drink will increase your growth potential.
What else can you add?
Waxy Maize starch/Dextrose;
These are carbohydrates that WILL effectively shuttle all the above supplements in to the muscle tissue post workout. Of all the post workout carbohydrates, these are tough to beat in terms of its effectiveness.
So that's it. Everything you need for GUARANTEED muscle gains. If you are in a caloric deficit, i.e. a weight loss diet, this will at least help you prevent muscle degradation.
Leave a comment or Question if you have one, otherwise, thanks for watching!
