Just how much is staying in body and how much goes in the toilet?

[RENOGUY]

Everyone talks about taking all these meals and supp. after your workout because your muscles are most able to take it in, but just how much can the body absorb at one time? I am always spreading it out throught the day because I am affraid of wasting the stuff that is going into my body.

[Todd]

Well, the time right after your workout is a time where your muscle cells are open to the uptake of additional nutrients...more so than any other time. Your muscle glycogen levels (carb levels) have been for the most part depleted (assuming you've trained hard) and so therefore, your muscles are craving nutrients-carbs, protein, amino acids, creatine, glutamine, etc.. I would say that very little is wasted during this post-workout meal and VERY MUCH of it is absorbed and used to kick-start immediate replenishment.

[Rippedabs6]

Todd,
I understand that the best time to take in the suppliments is after the workout. How much should I consume in protein, carbs, creatine, etc....

[Todd]

Well, I would say that if you take in a good 30-50 grams of whey protein (personally I take in 42 grams of whey) right after my workouts. Carbs should be in the simple carb form which are more easily shuttled into your muscle cells to replenish glycogen stores..this can be in the form of a post workout carb drink, or carbs from a meal replacement bar or shake...as they usually contain a fair amount of carbs as well as whey protein. As far as creatine goes, a good 5 grams of creatine would be adequete for post workout intake. Same goes for glutamine....but I also take glutamine at 5 gram dosages 4-6 times per day (one of those times being right before falling asleep), as your body will undergo 6-8 hours with no nutritional intake.

[Rippedabs6]

Todd,
I consume a shake that consists of 35g of protein and 40g of carbs. I also drink a Cell-Tech drink after the workout. Will that be enough to bulk me up in addition to heavy weight training?

[Todd]

Yah, I would say that that is a great post workout intake! That should totally help bulk you up. I would also make sure that your next meal after your post-workout one is something that consists of complex carbs along with a good amount of protein...preferably don't go below an intake of 30 grams of good protein on any given meal. That should do it....along with getting good sleep every night, drinking lots of water throughout the day and lifting hard like you said!

It is rather simple...eat clean and enough to support/foster new growth, sleep lots every night and train HARD! Oh and yes, creatine and glutamine help some too! He he!

[Rippedabs6]

Thanks, Todd

[Todd]

Welcome!