Ultimate Post Workout Shake – Part 3

Here we are at the final chapter of our 3 part series on the Ultimate Post Workout shake. With this closing chapter we are going to reveal two amazing supplements that have recently been revealed to perform wonders for weight training athletes. We’re also going to show you how to put all this together and send your body into a super anabolic state. Amazing Posting

The final two ingredients: Beta-Alanine and L-Carnitine. Think of these two as the salt and pepper of your PWO shake. Yea, you could make a shake without them, but it would be really bland.

It has recently been revealed that beta-alanine is an amazing muscle mass and strength builder, possibly more effective than creatine in these areas. Beta-alanine is actually another amino acid and a precursor to Carnosine by way of bonding to the amino acid Histidine. Carnosine itself helps your muscles work more efficiently and longer, giving you more endurance and a better mind to muscle connection. While you could supplement directly with Carnosine, the effects are nowhere near as prominent as BA supplementation, an effect which researchers are still unclear about. So while the scientist stumble over themselves to better understand why beta-alanine works so well on muscle mass, get ahead of the game and add 2 to 3 grams to your PWO shake.

L-Carnitine is the final piece of this puzzle and another critical one at that. Carnitine helps increase blood flow, in turn increasing the circulation of all these nutrients in your PWO shake directly to where they are most needed, your muscles! It also assists with the removal of waste products such as lactic acid from your muscles. And if you forgot previous biology lessons, lactic acid is highly catabolic so removing if from your muscles as soon as you’re done working out is a good idea.

Secondly, carnitine has been shown to increase the number of androgen receptors in your muscles. You know what that means, more receptors equal more places for that awesome muscle-building hormone testosterone to bind to and build your muscles up. Your goal here is to get 1 to 3 grams in your post workout shake.

A final note on L-Carnitine: You’re going to want to opt for the Acetyl L-Carnitine, or ALC version. This type has been broken down allowing it to be easier absorbed as well as pass the blood-brain barrier. There are a ton of studies on the positive affect carnitine has on the brain, but I’ll leave that up to you to research.

Now time for us to put all this together. It may seem like you’re going to need a mammoth of a blender to fit all this in your shake but it really isn’t that difficult if you have the right products. I’m actually able to get everything into a standard size Magic Bullet cup or a personal 16 oz blender. Again, the trick is using the right sources for all of these components.

One of the best products I’ve found to build your PWO shake with is Optimum Nutrition’s 2:1:1 Recovery. It has your Protein, BCAAs and Carbs all in two average sized scoops. Two scoops contain 70 grams of multi-sourced carbs and 35 grams of multi-sourced proteins along with your BCAAS. This one takes care of 3 birds with 1 stone and the raspberry or vanilla flavors are pretty tasty!

As for the remaining supplements, just find pure powder forms of each and add them in. Most will be sized at 1 teaspoon or less to reach your required PWO shake needs so you don’t need huge jugs.

And here’s my final tip, don’t forget to rest! Your body can’t grow if you’re still taxing it, so take a day or two off and get in some quality sleep where your body does most of it muscle building and central nervous system repair.

 

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