Supersize Your Shake

Studies show that what goes into your shake after a big gym session can have a huge effect on the amount of muscle you are able to build. So if you’re looking to pack on a little extra size, take a look at this nutrient packed shake to see how the specialist ingredients can help you get a little more from your muscle.



Protein
Research shows after a workout your muscles are starved and possess a ‘sponge like’ property that experts believe is responsible for your body’s ability to absorb more protein than any other time of the day (R.R. Wolfe et al, 1995.) In fact research shows your muscles can absorb almost 50% more protein than you can at a regular meal. So it makes sense to take advantage and add a sizeable 40 gram scoop of a good whey protein to form the basis of your shake.
1kg of Impact Whey Concentrate is £12.99 from Myprotein.com


Carbohydrate
Put a large 60 gram serving of 100+ glycaemic index carbohydrates in your shake (like dextrose or maltodextrin) since research shows these dramatically boost insulin levels which in turn increases the absorption of protein, creatine and the other ingredients in your shake (John Ivy, Robert Portman, 2004.)
1kg of Dextrose is £2.99 from Myprotein.com


Leucine
Add a very small tea spoon (3 grams) of the essential amino acid leucine to your shake since studies show the higher leucine levels in your bloodstream, the higher the rate of protein synthesis in your muscles (Isabelle Rieu et al, 2006.) In fact other studies show Leucine can help the absorption of every other nutrient as well as protein, so having this in your shake can help your body absorb all the other nutrients within it.
250g of Leucine is £4.99 from Myprotein.com

HMB
Put as little as 1.5 grams of the amino acid HMB (Beta-hydroxy beta-methylbutyrate) in your shake since studies show this greatly decreases muscle soreness after a workout (Ken A. Van Someren et al, 2005) meaning you are able to train again the next day free from aches and pains.
250g of HMB is £10.49 from Myprotein.com

Discuss on the MP Forum.

References:

Van Someren, Ken A. , Edwards, Adam J. and Howatson, Glyn (2005) ‘Supplementation with [beta]-hydroxy-[beta]-methylbutyrate (HMB) and [alpha]-ketoisocaproic acid (KIC) reduces signs and symptoms of exercise-induced muscle damage in man.’ International Journal of Sport Nutrition & Exercise Metabolism, 15(4), pp. 413-424

John Ivy, PhD, Robert Portman, PhD (2004) ‘Nutrient Timing: The Future of Sports Nutrition.’ North Bergen, NJ: Basic Health Publications Inc.

Tipton, Kevin D, et al (1999) ‘Postexercise net protein synthesis in human muscle from orally administered amino acids.’ American Journal of Physiology – Endocrinology and Metabolism, 1999; 276: 628-634

Paddon-Jones, D., Sheffield-Moore, M., Zhang, X.J., Volpi, E., Wolf, S.E., Aarsland, A., Ferrando, A.A. & Wolfe, R.R. (2004) ‘Amino acid ingestion improves muscle protein synthesis in the young and elderly.’ Am J Physiol Endocrinol Metab., 286: E321-E328, March 2004.

Rasmussen BB, Phillips SM. (2003) ‘Contractile and nutritional regulation of human muscle growth.’ Exercise Sport Science Rev. 2003 Jul;31(3):127-31.

Rieu, Isabelle (2006) ‘Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia.’ Journal of Physiology 2006; 575; 305-15.

Lemon, P.R. (1998) ‘Effects of exercise on dietary protein requirements.’ Int J Sport Nutr., 8:426-447. December 1998.

Norton, L.E. & Layman, D.K. (2006) ‘Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise.’ J. Nutr., 136:533S-537S, February 2006.

Katsanos, C.S., Kobayashi, H., Sheffield-Moore, M., Aarsland, A. & Wolfe, R.R. (2006) ‘A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly.’ Am J Physiol Endocrinol Metab., 291: E381-E387, February 2006.

Bohe, J., Low, J.F.A., Wolfe, R.R. & Rennie, M.J. (2001) ‘Latency and duration of stimulation of human muscle protein synthesis during continuous infusion of amino acids.’ J Physiol., 532(Pt 2): 575-579. April 2001.

Anthony, J.C., Lang, C.H., Crozier, S.J., Anthony, T.G., MacLean, D.A., Kimball, S.R. & Jefferson, L.S. (2002) ‘Contribution of insulin to the translational control of protein synthesis in skeletal muscle by leucine.’ Am J Physiol Endocrinol Metab., 282: E1092-E1101, May 2002.

Norton L.E., Layman D.K., Bunpo P., Anthony T.G., Brana D.V. & Garlick P.J. (2009) ‘The Leucine Content of a Complete Meal Directs Peak Activation but Not Duration of Skeletal Muscle Protein Synthesis and Mammalian Target of Rapamycin Signalling in Rats’. J. Nutr. April 2009.

Paddon-Jones D., Sheffield-Moore M., Aarsland A., Wolfe R.R. & Ferrando A.A. (2005) ‘Exogenous amino acids stimulate human muscle anabolism without interfering with the response to mixed meal ingestion.’ Am J Physiol Endocrinol Metab., 288: E761-E767, April 2005