​PERI-WORKOUT SHAKES FOR PEAK PERFORMANCE AND RECOVERY

By: Regan Quaal
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Peri-workout shakes: shake consumed intra-workout containing both carbohydrates and protein

It was found in two studies that the nutrient timing of a shake containing dextrose and protein, led to nearly twice as much of an increase in fat free mass and muscle fiber growth when consumed during exercise versus consuming it the morning before exercise or at night after exercise, even though all subjects had identical macronutrient intake each day of the studies

Carbohydrates consumption during exercise reduces muscle breakdown by decreasing cortisol levels, it amplifies insulin response leading to anabolic effects, and increases performance during high volume training by preventing muscle glycogen depletion

Example Peri-Workout Shake
45-75 grams of Carbohydrate (based on your macronutrient needs)

• Ideal sources: Highly Branched Cyclic Dextrin, Waxy Maize, Dextrose

15-25 grams of Protien

• Ideal source: Whey Protein Isolate

Source: Fortitude Training
Scott W. Stevenson