While the protein shake has long been the post-workout beverage of choice, recent studies suggest a different approach to post-workout recovery.
Engaging in vigorous exercise places your body under significant strain, causing micro-tears in your muscles. To aid recovery and reduce soreness, it's crucial to replenish the nutrients lost during these demanding workouts, creating an anabolic state that encourages muscle growth and prevents insulin resistance.
Protein, consisting of essential amino acids, undeniably plays a crucial role in muscle repair and growth. However, recent research suggests that the timing of protein intake may be less critical than previously thought. A study from 2000 revealed no significant performance difference when protein was consumed before or after exercise. Instead, it was proposed that the key factor lies in maintaining a consistent daily intake of protein and amino acids. By ensuring a steady supply of these essential components, our cells can function optimally during intense physical activities.
On the other hand, free form essential amino acids, particularly Leucine, have shown impressive potential for enhancing muscle protein synthesis when taken after a workout. In a 2007 study, participants who consumed a combination of Essential Amino Acids (EAAs) and carbohydrates within an hour post-training experienced a remarkable 100% increase in muscle protein synthesis, with Leucine in particular enhancing mTOR signaling, a critical pathway for muscle growth.
Simply engaging in exercise increases muscle protein synthesis, but it also elevates muscle protein breakdown, which leads to a negative muscle protein balance. Research shows that consuming amino acids after resistance training can shift this balance to a positive, anabolic state. In one study, participants who consumed 6 grams of amino acids along with 35 grams of carbohydrates after strenuous exercise showed significantly improved mTOR signaling and increased muscle protein synthesis. This combination of amino acids to enhance amino acid availability and carbohydrates to stimulate insulin release creates an ideal environment for muscle growth.
While protein shakes remain valuable for post-workout nutrition, the timing of protein consumption may be less crucial than we once thought. The key is to ensure a consistent intake of protein and essential amino acids throughout the day to support muscle recovery and growth.
Driven PostWOD™ is an all-encompassing post-workout solution, providing 8 grams of free-form essential amino acids for immediate muscle tissue repair and a Glycolytic Transport complex composed of Dextrose and Cluster Dextrin for glycogen replenishment and efficient nutrient delivery. Natural ingredients like Banaba and Fenugreek mimic insulin's action, enhancing nutrient transport and insulin sensitivity.
We've thoughtfully included 3.5g of your recommended Creatine and 5g of Glutamine to increase strength and aid muscle repair. PostWOD™ also contains a potent Antioxidant Protection Complex to combat free radical damage and inflammation, along with an essential Electrolyte Complex to replenish nutrients lost through sweat. Enjoy the delicious taste of PostWOD™ intra-workout to sustain energy and enhance endurance during your training session, or consume it immediately post-workout.
To maximize the efficient utilization of protein for muscle tissue repair, consume a high-protein meal within 1-2 hours after PostWOD™.
van Hall, G et al. “Muscle glycogen resynthesis during recovery from cycle exercise: no effect of additional protein ingestion.” Journal of applied physiology (Bethesda, Md. : 1985) vol. 88,5 (2000): 1631-6. doi:10.1152/jappl.2000.88.5.1631
Esmarck, Birgitte, et al. "Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans." The Journal of physiology 535.1 (2001): 301-311.
Dreyer, Hans C., et al. "Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle." American Journal of Physiology-Endocrinology And Metabolism 294.2 (2008): E392-E400.
Biolo, Gianni, et al. "An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein." American Journal of Physiology-Endocrinology and Metabolism 273.1 (1997): E122-E129.