Best Post-Workout Nutrients For Muscle Growth & Recovery
By Steve Blechman
CREATINE MONOHYDRATE BOOSTS POWER, STRENGTH, MUSCLE AND RECOVERY!
Creatine is an extremely popular sports supplement that increases strength, power and lean muscle mass. Creatine monohydrate is the gold standard and most researched form of creatine. In 1992, as Twinlab’s Vice President of Product Development and Marketing (1974-2001), I was the first to bring to the retail market creatine monohydrate (as Creatine Fuel). While there are several different forms of creatine available today, creatine monohydrate has been shown to be the most cost-effective! Creatine increases power output during high-intensity sprints and improves endurance capacity by allowing athletes to exercise at a faster pace. Creatine also promotes muscle adaptations to training and stimulates muscle growth. Creatine can stimulate muscle growth by enhancing IGF-1, muscle cell formation and increasing protein synthesis. Creatine can also inhibit the production of the muscle-wasting protein myostatin. Myostatin acts by inhibiting the growth of muscles – it prevents them from growing too large. By inhibiting myostatin, creatine can promote the growth of skeletal muscle. The blockade of myostatin has the potential as a treatment for various muscle-wasting disorders such as sarcopenia and loss of muscle during aging. Research has shown that creatine monohydrate combined with leucine can reduce the negative effect of myostatin and enhance muscle growth. So, it makes scientific sense to combine leucine with creatine monohydrate to maximize recovery, protein synthesis and muscle growth.
Supplemental leucine post-exercise also enhances muscle creatine uptake via an insulin-meditated effect. Creatine also promotes muscle glycogen storage. Creatine monohydrate plus carbohydrates increases muscle glycogen restoration following exhaustive exercise better than carbohydrate feeding alone – according to Paul Greenhaff and colleagues from the U.K.
Exercise capacity and fatigue are greatly influenced by glycogen stores in muscle and liver. Recovery from repeated intense workouts depends on restoration on muscle, liver and glycogen stores. A most recent study published in the journal Nutrients (April 30, 2018) found that creatine monohydrate may have more muscle protective benefits than whey protein isolate on muscle damage and recovery. Creatine monohydrate supplementation prior to and following a controlled muscle injury was more effective at restoring functional strength compared to whey protein isolate and placebo supplementation.
PUMP UP WITH BETAINE
Betaine, also known as trimethylglycine, is a natural osmolyte like creatine. It is important in maintaining cellular hydration. As an osmolyte, betaine enhances muscle cell swelling, stimulating protein synthesis and decreasing protein breakdown, resulting in muscle growth. Betaine also has been shown to increase growth hormone and insulin-like growth factor 1 (IGF-1). Betaine supplementation (2.5 grams) reduced fatigue and increased power and strength after 15 days of high-intensity, high-volume bench press and squat training. Natural Betaine, also at 2.5 grams per day, improved arm muscle size and increased body composition – increasing lean body mass and lowering body fat. Other studies have shown 7.8 percent rise in IGF-1 levels and a 6.1 percent drop in the muscle catabolic hormone cortisol. Taken together, betaine is an excellent post-workout supplement when combined with leucine and creatine. For further muscle growth benefits, take the electrolytes potassium and magnesium citrate post-exercise. Potassium and magnesium citrate enhance hydration and muscle cell volume as an osmolyte, working synergistically with creatine and betaine to enhance muscular recovery and muscle growth. Potassium citrate is also an acid buffer. High-protein, low-carbohydrate diets result in low-grade, chronic acidosis, enhancing muscle breakdown and muscle wasting. Potassium and magnesium citrate can buffer acidosis and preserve muscle mass when following a high-protein, acid-forming diet.
LEUCINE ENHANCES POST-WORKOUT ANABOLISM AND RECOVERY
Leucine promotes recovery by stimulating the mTOR pathway to increase protein synthesis to repair injured tissue. Leucine, one of the branched-chain amino acids (BCAAs), is the most important chemical that turns on the mTOR pathway, so it is likely that consuming leucine after exercise would be more effective (and cheaper) than consuming BCAAs. The addition of isoleucine and valine may hinder the benefits of leucine due to competition for transport into muscle cells. The BCAAs share the same active transport system into cells and muscle cells. Indeed, isoleucine and valine have been shown to inhibit absorption leucine. In the March 2018 issue of the International Journal of Sports Nutrition and Exercise Metabolism, it was reported that men fed 6 grams of whey protein supplemented with leucine, isoleucine and valine observed less protein synthesis than whey protein supplemented with just leucine. Also, research has shown that valine can cause insulin resistance in muscle, which is detrimental to muscle growth and enhances the accumulation of body fat. Also, many athletes consume glutamine supplements because they may boost the immune system. A Belgium study, however, found that glutamine suppresses the mTOR pathway and could interfere with muscle protein synthesis. Yes, glutamine is antagonistic to leucine when it comes to turning on protein synthesis! A dipeptide of alanine and glutamine called Sustamine also fails to turn on mTOR. The science supporting glutamine as a muscle-building, performance-enhancing supplement is quite lacking.
For best results as an anabolic trigger, take 5 grams of leucine (on an empty stomach) 15-30 minutes before a post-workout meal. By taking pure leucine on an empty stomach, you will get a better spike in blood levels than if you take leucine with food, because food can slow leucine’s absorption. When leucine is taken on an empty stomach, it’s a powerful metabolic switch that turns on protein synthesis. Leucine increases mTOR activity for several hours after training. When leucine is taken after resistance exercise and before a post-workout protein-containing meal rich in essential amino acids, it triggers greater protein synthesis for improved recovery and greater gains.
Advanced Molecular Labs (AML) Post Workout
For maximum benefits, take 1 scoop of AML Post Workout immediately after a resistance-training workout before eating a post-workout meal. When taking AML Post Workout you will have support for improved muscle growth from multiple pathways and faster recovery time after your workout.
It was reported by MedicalExpress.com on June 24, 2021 that, “New research finds elite athletes have temporary mitochondrial impairment after intense workouts, suggesting that they may need to be mindful about overtraining. The study is published ahead of print in the Journal of Applied Physiology.”
The mitochondria are often referred to as the powerhouses of our muscle cell. They help generate the energy from the food we eat into adenosine triphosphate (ATP), the energy currency of the cell. This process is called oxidative phosphorylation. This new research found that “short-term intensified training temporarily impairs mitochondrial respiratory capacity in elite endurance athletes.” And their muscle cells’ ability to generate energy, according to research scientists from Denmark and Sweden.
“In the research team's new study, the researchers worked with a small group of male elite athletes, many of whom held national titles or were internationally recognized for their performance in cycling and triathlon. The athletes participated in a four-week training program in their primary sport that consisted of two to four days of low- to moderate-intensity endurance workouts, followed by three days of more intense training. The intense workouts included high-intensity interval training in the morning, followed by a seven-hour break and then a moderate-intensity cycling session in the afternoon. The total number of activity hours ranged between 12 and 20 per week for each volunteer. Though the men were used to heavy training, they were not accustomed to this specific workout schedule.”
“To the research team's surprise, the highly trained participants' mitochondrial capacity was impaired after the month-long training period. We thought that elite athletes should be more resistant against [these] kind of alterations,” said Filip Larsen, Ph.D., of the Swedish School of Sport and Health Sciences and corresponding author of the study.
In a study published in the March 18th, 2021, issue of the journal Cell Metabolism, a team of Swedish researchers reported that excessive high-intensity interval training (HIIT) can cause mitochondrial dysfunction and insulin resistance. The researchers found that “excessive exercise training induces substantial respiratory impairment” and that “mitochondrial impairment is associated with impaired glucose tolerance.” HIIT training involves short bursts of high-intensity exercise interspersed with a few minutes of rest or lower intensity exercise to enhance recovery. Research has shown that the benefit and advantage of HIIT training is that you can get maximum health effects in the least amount of time. Studies have shown that high-intensity interval training can increase muscle mitochondrial biogenesis, protein synthesis and enhance mitochondrial function and cardiorespiratory fitness. But is more HIIT training better? Not necessarily, according to this study. The bottom line is the health benefits of exercise are clear. High-Intensity interval training (HIIT) is a safe and very effective workout for improving health and performance. It is not necessary to do HIIT training every day. Do HIIT training two to three times weekly, and on other days of the week do moderate-intensity exercise of longer duration to achieve optimum metabolic health, fat loss and aerobic fitness. To enhance muscle performance and recovery after high-intensity exercise, take mitochondrial regulator and protector nutrients such as leucine (5 grams), creatine monohydrate (5 grams) and betaine (2.5 grams) as present in AML Post Workout before a post-workout meal. Research has shown that these mitochondrial activators can help enhance and preserve skeletal muscle mitochondrial biogenesis and function.
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