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
nished your
training session.
By Scott Stevenson, PhD, LAc
Illustrations by Mark Collins
218 JUNE | emusclemag.com emusclemag.com | JUNE 219
Meals on
STEEL
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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 rst 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 NOW
Resistance 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 rst, 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
byconsumingacarefullydesignedmeal,
or what well call a recovery supplement
(RS) just before and even during your
workouts. This approach, callednutrient
timing, is rapidly gaining interest in the
scientic and bodybuilding communities,
and for good reason.
KEY NUTRIENTS:
CARBS AND PROTEIN
Over 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
thepancreas toreleaseinsulin, ahormone
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
Onestudyfoundthat 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

Althoughthedetails
are still under investi-
gation, it appears that
protein, in particular
the essential amino ac-
ids (especiallyleucine),
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
Whenconsumedduringexercise, both
carbs and protein blunt the normal rise
in cortisol, a notoriously catabolic hor-
monewhenit comestomuscleprotein.
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
toovertrain. After anextremelydamaging
exercise (50100 maximal effort eccen-
tric contractions), a RS does little to limit
strength loss, muscle damage or sore-
ness.
12, 41
(Highlydamagedmuscleis 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-
fectiveinameliorating
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
caloriesforgrowth, its
possible that a super-
sized RS might help
remedythedamageof excessiveexercise.
2

(See alsoBuilding your Recovery Supple-
ment on pg. 217 for more details.)
THE WINDOW
OF OPPORTUNITY
You 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 gastronomiccatastrophe? Heres what
the evidence shows.
222 JUNE | emusclemag.com
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
benets, including more
protein synthesis, faster
recovery of muscle glycogen
stores, increased insulin levels
and less muscle damage.
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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 briey, with no remaining benet by
the time the workout was over.
43
You might also be curious if an intra-
workout RS is still benecial 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
eveneliminatemusclemass 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 RECOVERY
Studies of post-workout RS clearly show
that protein is more important than carbs
for promoting training gains, andthis 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) enhancedstrengthandmusclegains
equally, both beating out carbohydrates
alone.
49
However, 12-weekstudies demon-
stratethat milkprotein(as skimmilk) 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
224 JUNE | emusclemag.com
Meals on STEEL
BUILDING YOUR
RECOVERY
SUPPLEMENT
1) 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
BOTTOM LINE: 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) benets 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
BOTTOM LINE: 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/FLUID
Consuming 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) FATS
Fats 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
inammation 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 WHISTLES
Consider the following in choosing
RS ingredients:
Clear Advantage: Is there a benet to
adding this ingredient with your RS?
Ergogenic Aid: 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?

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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
signicant muscle mass gain compared
to the placebo.
23

In the big picture of gaining muscle
mass, just eating something is advisable
over eatingnothingat all. As notedearlier,
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 aminoacid(12grams) /carbohydrates
(72 grams) RS.
52

TIMING IS EVERYTHING
Earlier wementionedthat apre- andintra-
workout RS would have the advantage of
spreading out nutrients more evenly dur-
ing a typical in the trenches workout in
whichmultiplemusclegroupsaretrained.
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 amplies gains in strength
and muscle size. (Perhaps a future study
will examine the effectiveness of a higher
calorie intra-workout RS.)
Usinga dextrose-onlyplacebofor 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
andgrowthfactor that directs wholebody
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
employedasimpleRS, this onecontaining
(for a 200-pound bodybuilder) 32 grams
of whey isolate, 32 grams of carbs and 6
grams of creatine monohydrate, which
was takenontrainingdays 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 signicant fat
loss!) These results are evenmore 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-
tainedthisanabolicenvironment forhours
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) canstill havesuchdramaticeffects
on size and strength gains.
START SMALL TO GET LARGE
If 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 nutrientstoyourdiet, especially
pre- or intra-workout, be sure to remem-
ber that even small amounts supplements
are benecial (e.g., just 6 grams of essen-
tial amino acids plus about 35 grams of
carbohydrates). For packingonsizebyeat-
ing more, research conrms 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 nd 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
226 JUNE | emusclemag.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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