0

USD

Search products, brands, workouts...

WE SH IP TO ALGERI A VIE W D E TAILS

Q&A With Brad Borland, Volume 1: Post

Training Nutrition

Natural bodybuilder Brad Borland takes a look at post-workout

nutrition, and tells you what to take and when to take it.

Post-Workout Nutrition and Supplementation: A

Practical Look
You work hard every trip you take to the gym. You would never want your hard-earned
efforts to go to waste would you? Gaining muscle and losing fat is hard enough without
the confusion of trying to ingest the right formula of post-training foods and
supplements. The choices you make immediately after training can make or break your
quest to reach the next level which can put you on the right track to progress or down a
dead end road.

Protein
We all know we need protein to not only help us build muscle, but also increase
metabolism which will in-turn help burn body fat. The types of protein are just as crucial
as the amounts regarding benefits and effectiveness. Whey protein has the distinct
advantage to being absorbed rapidly so it has the opportunity to flush your starving
muscles with a healthy and abundant dose of amino acids (the building blocks of new
muscle growth). 30-40 grams should do the trick.

Another type of protein to consider is casein protein. This is a slower digesting protein
which is normally recommended in between meals and late-night intake. Recent studies
have shown a small amount of casein combined with your post-training shake can be
advantageous to your physique goals. It’s slower pace of digestion will ensure that once
the whey protein has been used, casein will still be around to feed the muscle until you
are able to get in a solid complex carbohydrate and protein-rich meal. Try 10-15 grams.

Sugar
Just as important as protein is carbohydrate intake post-training. Ingesting carbohydrates
in the form of simple sugars raise insulin levels in the body which will help shuttle
nutrients (namely protein) in to muscle cells to start the recovery and growth processes.
This is also the best time for your glycogen stores, which were severely depleted during
training, to be replenished. The amount of carbohydrate will vary with bodyweight and
goals such as muscle gain or fat loss, but this process is crucial not only for recovery
from the previous workout, but also sets the stage for the next session. Depending on
your goals anywhere from 20 to 80 grams of a sports recovery drink, white potatoes
without the skin or white bread with jelly will suffice.

Creatine
Now is the most crucial time to take in the most popular supplement to date: creatine.
Creatine will be shuttled into the muscle with protein and carbohydrate and aid in the
rapid recovery process and will be stored in the cells for a better workout tomorrow.
Creatine has been shown to not only help with strength and mass gains, but also with fat
loss and recovery between and during workouts. 3-5 grams is all it takes for creatine to
be effective.

Whey protein - 30-40 grams

 Casein protein - 10-15 grams
Simple sugars - 60-80 grams for mass, 20-30 grams for fat loss
Creatine - 3-5 grams

Note: The post-training meal should be taken within 30 minutes upon completion of
your workout. Amounts are estimated for a 180-200lb male trainer.

Q&A With Brad Borland

Should I eat a large whole foods meal soon after my

PWO meal, or should I wait another 2 to 3 hours before
eating again?
The best practice after ingesting a post-workout (PWO) recovery meal consisting of
whey or whey/casein protein mix and a form of simple carb for replenishing glycogen
stores is to eat a solid protein/carb meal shortly after. How long do you wait? For the
best progress possible eat a solid meal within 1 to 1 1/2 hours after the PWO. This meal
should consist of a moderately easy to digest protein such as fish, chicken or eggs and a
complex carb with a moderate amount of fiber. Keep the healthy fat to a minimum as you
still want to get the amino acids in pretty quickly. Waiting too long to eat a solid meal will
result in catabolism to set in and your precious muscle to be used as fuel for recovery.

Where do BCAAs and glutamine fit with PWO

nutrition? I take Scivation Xtend and don't know to take
it before or after my protein shake? Does it matter?
BCAAs (Branched Chain Amino Acids) and glutamine are great additions to PWO
nutrition. BCAAs (leucine, isoleucine and valine) aid immensely in recovery and have
also been shown to increase muscle mass and strength than just carbs alone. Glutamine
is the most abundant amino acid pooled in muscle cells which helps recovery by
boosting the immune system and speeds recovery. In turn, this will help you recover
quicker so you can get back in the gym stronger. Take both supplements according to
manufacturer's guidelines along with your PWO shake. This will ensure all PWO
supplements are shuttled into the muscle when they need it most; within 30 minutes
after training.

Brad, I read your article "60 Rules For A Better

Physique". Where does the mind-muscle connection fit
in with muscle building? Should I just lift heavy
weights on compound exercises, or should I go lighter
and concentrate on contraction and feel?
As with most things in life, the answer is: middle. You definitely want to lift heavy and
utilize compound lifts such as bench presses, military presses, barbell rows, chins,
deadlifts, squats, etc., but you also will want to always develop that mind-muscle link. If
you are new to this, try going a little lighter and focus on the muscle, not the weight. Over
time you will develop such a connection that you may add weight slowly while keeping
that link. This will have a synergistic effect. The more you focus, the stronger you will get.
Getting in touch with those nerve endings (innervations) is the key to muscle
performance (mass, strength, etc.). As I always say: go to the gym to work your muscles,
not to lift weights.

Join over 500k subscribers who receive weekly

workouts, diet plans, videos and expert guides
from Muscle & Strength.

First Name

Email

Choose Your Goal

 Subscribe Free

9 SHARES

4.1 11
RATE THIS
STARS VOTES

RECOMMENDED FOR YOU

What You Need to Know about Post- Find Out Why This Is Better Than An Workout Supplements For High Intensity
Workout Nutrition Energy Drink Exercise

5 Supplements That Help Maximize Should You Take Creatine Pre Or Post How Much Protein Should I Ingest Post-
Recovery Workout? Workout?

About The Author

Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and
conditioning specialist, military veteran, and cancer survivor.
View all by Brad Borland »

9 Comments + Post Comment

 Posted Sun, 04/06/2014 - 07:40 LIKE 8
harrys
Hi Brad,
Due to my extremely busy schedule i managed to squeeze my workout early in the morning. I
usually work out between 7.00 am to 8.00-8.30 am and i return home from work at 20.00 pm.
Since i belong to the ectomorph category( I am 190 cm tall and i weigh 79 kgs), no matter
how ward i work out or what bulking workouts i do i cant get any fat. What would be the ideal
supplement/ protein shake plans for my schedule that can help me gain those 10 kgs that i
want? ( After some calculations the calorie intake that i have to take everyday to maintain my
weight are in the area of 2.600-2.900 something that means i have to consume about 4.000+
calories per day in order to gain weight). what would be the ideal plan for me in order to reach
that goal?

REPLY
REPLY

Posted Thu, 08/30/2012 - 21:48 LIKE 15

jarrett johnson
Brad I'am trying to gain more mucsle size I drive a truck for living my work out consit. Of two
60lb Kettlebell and 300 lb bands I exercise. 4 day a week. I am 5'6" 220lb 36 waist line. How
many Carb and protein. Should I have each day and should I do any cardio if so how long and
how many day

REPLY
REPLY

Posted Wed, 11/09/2011 - 07:39 LIKE 10

andrea
hi,
due to a busy schedule, i get up at 6 a.m. and i'm doing my workout at 6.30 a.m..
Can you suggest me the right nutrition (brekfast/pre w/o).
At the moment my breakfast-pre w/o meal consist: 1/2 cup of oats, 1 tbs of almonds, 30
grams of whey protein, 200 ml of skim milk. what do you think?

REPLY
REPLY

Posted Fri, 11/11/2011 - 10:16 LIKE 12

Brad
Hi Andrea,
For such an early morning workout where you want to get nutrients in quickly without it
sitting in your stomach and bloating you so close to training, try making a few
modifications.
First, eliminate the almonds as the natural fats will slow digestion of the other foods.
Next, you could pick a little faster digesting carb such as wheat taost, but if the oats are
okay on your stomach, stick with them.
 This should free up blood from your stomach (from all of that digestion) to get to your
muscles and have more effective workouts.
-Brad
www.WorkoutLab.net

REPLY
REPLY

Posted Wed, 06/22/2011 - 10:11 LIKE 23

Mel
Due to a busy schedule, I workout multiple times per day in order to get everything in. What
should I eat in order to recover without interferring with my normal daily intake?

REPLY
REPLY

Posted Wed, 06/22/2011 - 15:50 LIKE 22

Brad
Hi Mel,
A simple post training shake will suffice. Are you asking about anything in particular?
Thanks,
Brad

REPLY
REPLY

Posted Sun, 02/13/2011 - 18:32 LIKE 30

Chris D
I don't get to work out until fairly late at night. I finish my workouts around 10:30pm. I also have
a busy schedule so am up at 5am M-F. How do you suggest I eat my post workout meal? Do I
go to bed with a full stomach of food?

REPLY
REPLY

Posted Mon, 02/14/2011 - 13:46 LIKE 20

Brad
Hi Chris,
I would either eat a traditional post workout shake with protein and carbs or a small
meal with easy to digest protein and some complex carbs and possibly some healthy
fats.
Try not to eat so much that you have such a full stomach that it will start to add fat to
your frame.
-Brad
www.WorkoutLab.net

REPLY
REPLY
 Posted Sun, 11/21/2010 - 12:36 LIKE 20
bradb
Do you have a question? Comment below...

REPLY
REPLY

HELP & SH IPPING M&S RE WARDS

Help C enter How to e ar n points?
C ont ac t Suppor t Rewards Cat alog
Your Ac c ount
FOLLOW M&S
Order S t atus
Shipping & Retur ns

C ONTACT U S
Muscle & S treng th, LLC
1180 Fir s t S treet S outh
C olumbia, SC 29209
PH : 1 - 8 0 0 - 5 3 7 - 9 9 1 0
Email : click here

JOIN OUR NE WSLE T TER

Build muscle, lose fat & s t ay
moti vated. Join 500,000+
new slet ter sub scr iber s!

First Name

Email Address

Choose Your Goal

Sign Up

About Ca re e r s Wr i te fo r U s A ffi l i a te s Te r m s o f U s e P r i va cy Po l i cy C o o k i e Po l i cy
© C o py r i gh t 2 0 0 5 - 2 0 1 9, M u s c l e & S tre n g th L LC . I m ag e s c o py r i gh t o f th e i r re sp e c ti ve ow n e r s .