There is some pretty convincing evidence that post workout protein intake improves muscle recovery and growth. This is just one of many research studies that support the notion of taking in a good protein potion before and after your workouts.
I've certainly seen and felt a difference in my body doing so.
Over the years I and my blender (bought for me by my loving troupe of trainers) have been best buds. We've mixed and blended all sorts of concoctions to see what sort of he-man building brew we could come up with. But more than just my interest in muscle growth and recovery, I have also been interested in reducing systemic inflammation.
As many of you who read my blog know, I have had the unfortunate luck of intermittent but often terrible arthritic knee pain which resulted in a partial knee replacement two years ago which I am happy to say, was a total success. But the process was something I never want to go through again.
So in my efforts to keep the other knee free from such medieval butchery (as Dr. McCoy would call it), I've tested and tried all kinds of anti-inflammatory agents. Some worked, some didn't.
Anyhow, I thought I'd share with you my current muscle building/recovery/anti-inflammatory concoction. And don't worry - there is no wolves-bane or eyes of a newt included. And it's only mildly flammable. But to be safe, keep it away from your Bunsen burner.
Here's how to make it:
Fill a blender with 18 ounces of water. Mix in:
- 1 scoop (30 grams) of your favorite protein powder. I use a product that contains both whey and casein for immediate and long term protein uptake. I weigh 170 pounds. Use more or less depending on your size. Refer to my last blog Protein: How Much You Need and Why.
- 1 tsp glutamine powder. Glutamine is good for the gut lining and for facilitating nitrogen metabolism which is essential for building muscle.
- One scoop (5 grams) of creatine. I'll be honest - the research is mixed. Some research shows that creatine monohydrate aids strength production and recovery and some say it doesn't do diddly. Nowadays its pretty inexpensive so I include it.
- One scoop of Critical Aminos (berry flavor). It adds all the essential amino acids and offsets the yucky flavor (to me at least) of...
- A dropper full of tumeric. Tumeric has been used for billions of years as an anti-inflammatory agent. OK not billions but thousands. And while there is not a lot of convincing scientific evidence, I can tell you it helped me when I started to use the liquid form of it in my shakes. And it's not expensive.
- A teaspoon of cinnamon. Makes the shake taste super yummy and is considered an powerful anti-inflammatory/anti-viral agent. Also cheap.
- A 1/2 teaspoon of leucine. Leucine is an essential amino acid that is thought to aid muscle recovery and growth. My co-authors Drs. Eades discuss this in their book The 6 Week Cure for the Middle Aged Middle. (NOT an affiliate link).
- A tablespoon of MCT oil or coconut oil. Fat helps the absorption of nutrients.
- A drop (1,000 IUs) of vitamin D liquid.
- A dropper (serving size) of green tea liquid extract). It is thought that the polyphenols in green tea might be able to prevent inflammation and swelling, protect cartilage between the bones, and lessen joint degeneration.
- 1 scoop of collagen peptide. This product is great for achy joints. Read the description on the link and you'll probably want to bathe in it.
- 1 scoop MSM powder. MSM is for, well, read here. Good stuff.
Mix it up and drink it down after a short but sweetly intense Slow Burn workout.
I'd love to hear your experiences with this.
NOTE: This elixir is intended for people who are weight training. It may also be beneficial for those who are not but it's probably overkill on the amino acids. I'm not saying its dangerous. It just might be a waste of your hard earned cash.
And since I have to say it, consult with your doctor before taking these products because your head might pop off and you might wake up with tentacles and flippers where you once had arms and legs.