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AUG 21, 2017

How to Maximize Gains Post Workout

As WPF Mr. Universe Neale Cranwell shares his secrets on optimal post-workout nutrition, get expert advice on recovery and muscle gains from a world-champion.

Neale Cranwell




"One way I try to achieve optimum performance is to focus on post-exercise food choices. Since carbohydrates are the primary source of fuel during intense activities and are also used during endurance activities, the restoration of muscle and liver glycogen stores is important to allow proper recovery...

I make sure there’s an adequate intake of carbohydrates and energy through my dieting so I can optimize muscle glycogen storage during consecutive days of hard training at Krunch Gym.

Remember, delaying the intake of carbohydrates may reduce muscle glycogen storage and may impair your recovery.

After hard exercise (lasting about 90 minutes or longer), I consume 1.5 grams of carbohydrates per kg of body weight immediately post-workout, and an additional 1.5g of carbohydrates per kg of body weight two hours later. I choose adequate carbohydrates to support my daily needs. The addition of a small amount of protein may stimulate muscle protein synthesis post-exercise but won’t enhance muscle glycogen synthesis.

Some days if I’m not feeling hungry right after training, I may prefer a high-carbohydrate drink (e.g. sports drink, but I solely use Vitargo Genr8 as the ideal carb source) immediately after exercise, which will serve to promote my glycogen repletion as well as promote my re-hydration. Beverages or solid foods will help to promote glycogen resynthesis. The perfect on-the-go nutri blender for this job is my PROMiXX mixer - lumpy shakes are now a thing of the past!

For all aspiring bodybuilders and gym enthusiasts, consuming a balanced meal of carbohydrates and protein ensures the availability of all substrates needed for adequate recovery. Remember, the total daily carbohydrate intake is more important for optimal recovery than is the timing or type of carbohydrates.

For further info on dieting or to have your own tailored plan please visit my website."

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Written by Matthew Stogdon

Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.

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