MealsOnSteelArticle2011 Scott Stevenson

Down your most important daily

meal between sets! Amplify your muscle gains with

a mid-workout snack to kickstart

the recovery process, before

youve even finished your

training session.

By Scott Stevenson, PhD, LAcIllustrations by Mark Collins

218 JUNE | emusclemag.com emusclemag.com | JUNE 219

Meals onSTEEL

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youre doing just about everything to max-imize muscle growth and speed recovery. But not quite everything.

You dont have to wait until after your workout to begin supplementing your muscles: You can even provide high-oc-tane fuel and aminos for your engines dur-ing your training to maintain energy and get a head start on recovery. In an age when every athlete is looking for a com-petitive edge, intra-workout supplemen-tation has become increasingly common, but the key questions are now what to take, how much and when.

From the very first set of your work-out, protein synthesis (anabolism) and breakdown (catabolism) are on the rise, increasing your bodys demand for dietary protein.4, 5, 6 Muscle carbohydrate fuel stores (glycogen) will dwindle, set by set, especially if you employ a high-volume training approach.7, 8 Replacing lost gly-cogen may be especially important when trying to gain muscle, because low glyco-gen levels mean a less anabolic muscle cell.9, 10 Recently, exercise science has vali-dated the importance of the post-exercise meal, but these studies typically exam-ine a workout in which only a single mus-cle or muscle group (e.g., the quadriceps femoris) is exercised.11, 14

Real-world resistance training typi-cally means exercising multiple muscle groups in a single workout. The post-workout period for your chest might actu-ally be while youre training delts, triceps, abs and/or other muscle groups, or even

Smartly timed dietary supplementa-tion, consumed just before and even dur-ing your workouts, can amplify the return on your time and energy in the gym. Were literally talking about turning the gym into your dining room by eating while you train. While it may sound uncivilized, modern bodybuilding supplementation makes this approach more practical than ever, and exercise science backs it up.

POST-WORKOUT STARTS NOWResistance exercise damages muscle, causes soreness and reduces performance, but with adequate nutrients, time and rest, more muscle size and strength will be the results.1, 2, 3 Vets of the weight room know the dinner table is as important as the gym for gaining new muscle mass: Eat big to get big, as the saying goes, which usually means planning a hearty post-workout meal.2

Bodybuilders today are a lot savvier about staying on top of their nutri-tional needs before and after an intense workout. Nutrition science has gener-ated major insights into the most criti-cal ingredients to help you prepare for a high-intensity workout, and the best players for a fast-response team of post-workout nutrients. If youre paying careful atten-tion to what youre putting into your body right before and immediately after your training,

220 JUNE | emusclemag.com

Meals on STEEL


when youre doing cardio or showering. In actuality, post-workout for any mus-cle other than the last one trained is actu-ally intra-workout, and often long before you might normally consume your post-workout meal.

Along those lines, if you prioritize a weak/lesser developed muscle by train-ing it first, you may be doing yourself a disservice by postponing delivery of re-covery nutrients.15 Delaying carbohydrate intake after exercise by just two hours substantially slows glycogen replenish-

ment.16 In one weight-training study in which subjects were required to wait two hours post-workout to eat, they missed out on the muscle growth enjoyed by the group that consumed just a modest post-workout supplement (about 100 calories with 10 grams of protein).17

The solution: Turn your body into a multitasking, muscle-building machine by consuming a carefully designed meal, or what well call a recovery supplement (RS) just before and even during your workouts. This approach, called nutrient

timing, is rapidly gaining interest in the scientific and bodybuilding communities, and for good reason.

KEY NUTRIENTS: CARBS AND PROTEINOver the past decade, science has demon-strated that a pre- and/or intra-workout RS with both protein and carbohydrates can mean better maintenance and pro-mote faster recovery in muscle glycogen stores, less muscle damage and strength loss, improved protein turnover (more

synthesis and/or less breakdown) during and after exercise, less catabolic cortisol and more anti-catabolic insulin levels, and in the long haul, greater gains in mus-cle mass.1825

Dietary carbohydrates alone stimulate the pancreas to release insulin, a hormone vital for muscle repair and recovery; add-ing protein to the mix elevates insulin to an even greater degree.2628 A protein-car-bohydrate combination means more of insulins powerful anti-catabolic effect (re-ducing protein breakdown), more blood flow to the working muscle and faster refueling of carbohydrate stores for the next training session.18, 2830

Although an anabolic hormone in oth-er uses, the protein synthetic (anabolic) effect of insulin seen in animals post-exercise doesnt pan out very well in hu-mans.26, 27, 29, 3133 One study found that when fed roughly 165 grams of protein (for a 200-pound bodybuilder) over a six-hour post-workout window, consuming even up to 1,300 calories of carbs, which greatly elevated insulin, didnt affect protein synthesis be-yond consuming pro-tein alone.33

Although the details are still under investi-gation, it appears that protein, in particular the essential amino ac-ids (especially leucine), is the primary driver of muscle protein syn-thesis.3437 Carbohydrates role in RS is mainly to trigger insulin release, to refuel glycogen (the bodys stored form of car-bohydrates in muscle and the liver) and inhibit protein breakdown.16, 33, 34, 38

When consumed during exercise, both carbs and protein blunt the normal rise in cortisol, a notoriously catabolic hor-mone when it comes to muscle protein.22, 26 A RS containing a small amount of car-bohydrates (about 40 grams) and essen-tial amino acids (6 grams) cuts post-exer-cise cortisol levels in half compared to a placebo.22, 23 Consuming a RS before and during a whole-body resistance exercise

(three sets of eight repetitions per mus-cle group) even reduced cortisol 24 hours after the bout, as well as the ensuing post-exercise muscle damage and soreness.39 As might be expected, a much more calo-rically dense (707 calories and 33 grams protein), in this case milk-based, RS con-sumed either before or immediately after exercise can also be effective in reduc-ing muscle soreness, strength loss and/or muscle damage.20, 40

LICENSE FOR CONSTRUCTION (NOT DESTRUCTION)Despite its usefulness, a RS isnt a license to overtrain. After an extremely damaging exercise (50100 maximal effort eccen-tric contractions), a RS does little to limit strength loss, muscle damage or sore-ness.12, 41 (Highly damaged muscle is insen-sitive to insulins anti-catabolic effects.42) However, the higher-calorie (707 calories or two 300-calorie) milk-based RS men-

tioned above was ef-fective in ameliorating muscle damage when consumed before or after 60 maximal ec-centric contractions.20 Thus, although not a substitute for a well-structured diet and training, and probably best employed to en-hance training adapta-tion and pack in extra calories for growth, its possible that a super-sized RS might help

remedy the damage of excessive exercise.2 (See also Building your Recovery Supple-ment on pg. 217 for more details.)

THE WINDOW OF OPPORTUNITYYou might still be wondering how much nutrient timing really matters: Is there actually some sort of mass-gaining win-dow of opportunity that you should cap-italize on? Also, how can you be really certain that ingesting a meal in the course of your workout isnt going to be a recipe for gastronomic catastrophe? Heres what the evidence shows.


Meals on STEEL

Turn your body into a

multitasking, muscle-building

machine by consuming a recovery

supplement just before and even during

your workouts.

A recovery supplement containing both protein and carbs will offer a wealth of benefits, including more protein synthesis, faster recovery of muscle glycogen stores, increased insulin levels and less muscle damage.


In an early study of nutrient timing, a dilute essential amino acid (6 grams) and carbohydrate (35 grams) drink consumed immediately before a quad-training ses-sion doubled protein synthesis both dur-ing and over the two hours after exercise (prolonging the overall period of elevated protein synthesis), compared to the same RS consumed post-workout.21 However, consuming an identical RS one hour be-fore exercise boosted protein synthesis only briefly, with no remaining benefit by the time the workout was over.43

You might also be curious if an intra-workout RS is still beneficial if you train late in the day, as opposed to the morning (when many studies are performed) after an overnight fast. It appears that even after a days worth of meals and protein, plus an intra-workout carb drink to main-tain glycogen stores, a negative protein balance can ensue during resistance ex-ercise.18 Luckily, even over a two-hour workout, adding only 20 grams of pro-tein to an intra-workout RS results in a positive protein balance.44 (As a side note, heavy carb consumption just be-fore, but not during exercise, can cause reactive hypoglycemia, quickly ruining a good workout.45)

Nutrient timing really does matter. Even if you postpone your RS as long as three hours after exercise it will still pro-mote muscle anabolism, but the effect is short-lived compared to taking in the same RS just before training.14, 21 As men-tioned earlier, waiting only two hours to consume protein after exercise could even eliminate muscle mass gains over the long haul.17 The research is fairly clear: While protein metabolism is elevated for days after resistance exercise, the time for the most dramatically affecting muscle growth nutritionally is just before and during the exercise itself.46

PROTEIN IS A MUST FOR RECOVERYStudies of post-workout RS clearly show that protein is more important than carbs for promoting training gains, and this sup-ports adding protein to your intra-work-out RS as well. Numerous studies show that post-exercise supplements that con-

tain protein only or protein plus carbo-hydrates enhance resistance training-in-duced strength and muscle mass gains more so compared to a calorically equiv-alent carbohydrate-only RS.4749, 51

In a short (six-week) study, whey and soy protein-based post-workout supple-ments (with small amounts of sucrose in each) enhanced strength and muscle gains

equally, both beating out carbohydrates alone.49 However, 12-week studies demon-strate that milk protein (as skim milk) may be better than a calorically matched soy drink for packing on size and strength.50, 51 (Again, both milk and soy supplements were superior to carbohydrates.) In fact, one of these studies reported that post-exercise skim milk even promoted fat loss


Meals on STEELBUILDING YOUR RECOVERY SUPPLEMENT1) PROTEIN (SOURCE AND COMPOSITION)Use at least 6 grams of essential amino

acids with a complete (animal-based) protein or an EAA supplement. Since leucine triggers protein synthesis,

a high leucine content protein (like whey) is advisable.36, 37, 56 Adding leucine to a pre- or post-workout carb drink might not improve recovery over carbs alone and super-supplementing a whey-containing RS with leucine is likely overkill.57, 58

Two studies (including a training study) suggest that whole milk proteins are superior to soy for stimulating pro-tein balance post-workout.50, 59 Whey and casein (both milk-derived)

and soy have a high quality protein di-gestibility corrected amino acid score (PDCAAS) of 1.0, but have different properties and uses.60 Whey and soy are absorbed faster than casein (a slow protein) and whey is slightly higher in leucine.37 Absorption rates and blood leucine levels seem to explain why, over the short haul (three hours post-work-out), whey appears more anabolic than soy, and both beat out casein.37 Howev-er, over four hours post-workout, whey and casein appear equally anabolic.61 At least without previous exercise, over a longer time frame (seven hours), a single casein meal generates better protein balance than single or multiple whey meals of equivalent protein content.62, 63 (This is why casein is often marketed as a nighttime protein.)Natural milk and dairy products may

cause GI distress, so a high quality, low-carbohydrate (and low lactose) whey or milk protein isolate (or whey/casein blend favoring whey), would make good intra- and post-workout anabolic protein choices.64

BOTTOMLINE: A high quality (low lactose) whey or milk protein source makes most sense for the short-term purpose of a pre- and intra-workout RS. Predigested protein (commonly a hydrosylate) or even an essential amino acid formulation could be used to ease digestion, although this may minimize the health (e.g., immune) benefits of using an undenatured protein.66

2) CARBOHYDRATES Add carbs to your RS as per your

dietary and growth needs. This may range from 0 grams, e.g., during a keto-genic diet, to more than 100 grams during a mass-gaining phase.Carbohydrate sources such as glucose,

sucrose (table sugar), maltodextrin or even skim milk are components of a RS effective in triggering a growth response. Choose one that minimizes bloating.High molecular weight glucose poly-

mers derived from potato may have faster gastric emptying and promote

faster glycogen replenishment than lower molecular weight (smaller mole-cules) polysaccharides or monosaccha-rides like glucose, but elevate blood insulin and glucose equally.67, 68 On the other hand, a barley starch-derived high molecular weight carbohydrate has been shown to increase blood insu-lin and glucose more so than a low molecular weight polymer.69 Anecdotal reports of rapid gastric

emptying of high molecular weight waxy maize carbohydrates are common; however, depending upon processing, these products may be slow digesting and only minimally impact blood insulin and glucose.70

BOTTOMLINE: Favor a palatable, high-glycemic index carb source, which is ideally glucose-based (dextrose, malto-dextrin or glucose polymer that doesnt cause bloating).16 Sucrose and milk-based carbohydrates can also be consumed per your tolerance and dietary goals.21, 40

3) WATER/FLUIDConsuming a RS and water (in sepa-

rate containers) allows you to adjust water intake according to heat, stress, sweating and dehydration. Be sure to drink according to thirst and immedi-ately replace lost body water.

4) FATSFats arent typically included in an

intra-workout or post-workout supple-ment because they slow gastric empty-ing and arent a fuel in limited supply or limiting performance during high intensity exercise.71, 72 But an ingenious bodybuilder might consider a dose of omega-3 fatty acids in a RS to limit joint inflammation prophylactically.73

5) CREATINE If you respond to creatine supple-

mentation, including creatine in your RS (about 25 grams) makes sense: Creatine stimulates glycogen resynthe-sis and insulin stimulates creatine up-take.7477 Fluid consumption during and after creatine consumption may be especially helpful for kidney health and preventing osmotic diarrhea.78, 79

6) BELLS AND WHISTLESConsider the following in choosing RS ingredients:ClearAdvantage: Is there a benefit to

adding this ingredient with your RS?ErgogenicAid: Is it necessary to con-

sume the supplement during exercise?Digestion: Will it upset your stomach

or aid in digestion while exercising?Taste: Will it ruin or improve the taste

of your RS?Stimulants: A stimulant-loaded RS at

night might spell insomnia, but it could be a great morning pick-me-up. Plan accordingly.Absorption: Would this ingredient

perhaps be better absorbed or used when youre enjoying a relaxing, easily digested meal?


during the training period.51 Further sup-port of dairy protein comes from another study in which a milk protein-mimicking whey/casein blend promoted greater muscle gains when compared to a whey/ glutamine/branched-chain amino acid blend over 10 weeks of training.47 Lastly, for those considering a low-calorie RS for post-workout consumption (e.g., when dropping bodyfat), a 12-week weight-training study found that only the com-bination of post-workout carbohydrates (35 grams of sucrose) and essential amino acids (6 grams), but neither when con-sumed individually, produced statistically significant muscle mass gain compared to the placebo.23

In the big picture of gaining muscle mass, just eating something is advisable over eating nothing at all. As noted earlier, disallowing any food for two hours post-exercise entirely prevented the normal hy-pertrophic adaptation to training, which

was apparent in subjects receiving just a 100-calorie (10 grams of protein) post-workout RS.17 One study even found that a control group, allowed to eat with-out limitation (ad libitum) after exercise, gained muscle mass and strength just as well as a group restricted to a post-work-out amino acid (12 grams) / carbohydrates (72 grams) RS.52

TIMING IS EVERYTHING Earlier we mentioned that a pre- and intra-workout RS would have the advantage of spreading out nutrients more evenly dur-ing a typical in the trenches workout in which multiple muscle groups are trained. Additionally, this strategy is more practi-cal if youre trying to prevent gastric over-load when tackling a calorically large RS. The next two studies show that nutri-ent timing of even a low-calorie RS (easily consumed in a pre- and post-workout dose) greatly amplifies gains in strength

and muscle size. (Perhaps a future study will examine the effectiveness of a higher calorie intra-workout RS.)

Using a dextrose-only placebo for com-parison, Willoughby et al. found that a simple RS, containing only 20 grams of protein (a blend of whey, milk isolate and casein) and consumed both one hour be-fore and immediately after exercise, had a pronounced anabolic effect. Muscle mass and strength were enhanced by the pro-tein consumption, which also elevated blood (systemic) levels and local muscle expression of IGF-1, an anabolic hormone and growth factor that directs whole body and local muscle growth.24, 53, 54 Perhaps most remarkable was that the RS didnt affect overall intake of carbohydrates, protein or calories in either group: It was the nutrient timing of only 40 grams of protein per day (four times a week on training days only) that roughly doubled the gains in fat-free mass, thigh volume

(indicative of thigh muscle mass), as well as bench and leg press strength.24

Cribb and Hayes used a similar design, with even more impressive results. They employed a simple RS, this one containing (for a 200-pound bodybuilder) 32 grams of whey isolate, 32 grams of carbs and 6 grams of creatine monohydrate, which was taken on training days only (four days per week), split evenly over pre- and post-exercise doses.25 To truly put the nutrient timing principle to the test, their control group actually consumed the same RS, but in the morning and evening, several hours before or after exercise. As in Wil-loughbys study, daily macronutrient in-take wasnt affected whatsoever by the supplement in either group of subjects. After 10 weeks of training, nutrient tim-ing produced roughly 50100% greater gains in lean body mass, Type-II muscle fiber growth, and strength in the squat and bench press. (The nutrient timing

group even experienced significant fat loss!) These results are even more impres-sive considering the subjects were previ-ously trained (more than 6 months) and also underwent 812 weeks of further re-sistance training familiarization to stabi-lize muscle mass and neural adaptations before starting the study.55

In these two training studies, RS were consumed one hour or immediately pre-workout to stimulate protein synthesis during exercise, much like an intra-work-out protein source would do.21, 24, 25, 43, 44 Barring a possible loss of responsiveness to further protein intake, the second RS dose (post-workout) conceivably main-tained this anabolic environment for hours after training as well.56 The most impres-sive aspect of this nutrient timing ap-proach may be that even a relatively small protein-containing RS (one that doesnt even affect overall daily caloric or protein intake) can still have such dramatic effects on size and strength gains.

START SMALL TO GET LARGEIf youre not already doing so, including a preworkout, intra-workout and post-workout supplement can make a big dif-ference in your gains. If you decide to add additional nutrients to your diet, especially pre- or intra-workout, be sure to remem-ber that even small amounts supplements are beneficial (e.g., just 6 grams of essen-tial amino acids plus about 35 grams of carbohydrates). For packing on size by eat-ing more, research confirms that large caloric intakes (more than 700 calories) are possible before and during training, especially if you gradually work your way up to them and plan your previous food intake accordingly.2, 20 If youre lucky, you may even find that your intra-workout RS strategy eases the burden of a large food intake by spreading out the days caloric intake more evenly. For more sug-gestions on composing the ideal RS for your needs, and adding ingredients be-yond just protein and carbohydrates, see Building Your Recovery Supplement on pg. 225.

Scott W. Stevenson, PhD, LAc, is an exercise physiologist, li-censed acupuncturist and competitive bodybuilder residing in Tucson, AZ. He can be reached for online and in-person consultation via his Web site: www.ScottStevensonPhD.com


Meals on STEEL

Consuming a recovery supplement at key time intervals both pre- and intra-workout spreads the nutrients more evenly to amplify size and strength gains.


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Meals on STEEL


MealsOnSteelArticle2011 Scott Stevenson

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