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Whey Protein

Whey protein promotes a rapid rise in blood amino acid concentrations, rapidly delivering these amino acids to skeletal muscle to promote recovery of muscle protein status. Whey makes up 20 percent of the protein found in milk and is the rapidly digested portion of milk. After ingestion of some types of whey protein, blood amino acid concentrations rise within 15 minutes, as does muscle protein synthesis. As with BCAA, when whey protein is coadministered with carbohydrates, there is a synergistic insulin release, promoting rapid carbohydrate storage. As a result, whey protein (especially hydrolyzed whey protein) is an excellent protein choice for the workout and postworkout periods due to its fast digestion and absorption. Slower proteins are desirable for the remainder of the day.

Phosphatidylserine

Often weight trainers and coaches consider only the "gym" stressors as the most significant in the recovery process. However, other life stressors can be as important as or even more important than what's happening during your hour in the gym. When job, family, house, and financial pressures mount, the hormone Cortisol might be working overtime, putting a serious damper on your recovery and even causing extra fat accumulation around your midsection. Phosphatidylserine is a phospholipid that has been shown to reduce Cortisol concentrations in the blood. Although this isn't a staple, when our athletes are about to begin intense training periods, they typically use this compound once or twice per day to buffer their combined training and lifestyle stressors.

Recovery Drinks

Recovery drinks containing carbohydrate and protein in a 2:1 ratio as well as additional amino acids such as the BCAA, glutamine, and phenylalanine, can lead to increased protein synthesis, decreased protein breakdown, increased glycogen resynthesis, and a better anabolic to catabolic hormone ratio. Although making your own drink with whey protein, amino acids, and carbohydrate can be as effective as (and potentially less expensive than) commercial recovery drinks, these drinks make it easy to get the right macronutrients in the right proportions. So if you don't want to make your own home blend, pick one of these up.


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