Step 3. Maintain the anabolic drive – eat a small protein-carb meal soon after the workout
The Bracketing Method sets the stage for gains in lean muscle mass. However, it is not designed to replace the all important post-workout meal. This meal is vital as it maintains steady-state blood glucose and insulin concentrations and this prolongs the anabolic response in muscle cells. Maintain the anabolic drive of nutrients into
muscles by eating a small, whole-food meal that is rich in protein and carbohydrates within 30 minutes after the workout. For this meal, select a low-fat, protein source (such as lean steak, chicken or fish) and a carbohydrate source that is not particularly high in fibre (such a baked potato or steamed white rice). Foods that are high in fat and fibre are not desired at this stage as they slow the delivery time of critical nutrients to muscles.
Muscle-research tip!
- The timing of this meal is critical not only for stimulating muscle anabolism but also muscle fuel (glycogen) recovery. Muscle is highly sensitive to glucose (carbohydrates) for up to 45 minutes after the workout [10]. This is the time when maximal glycogen recovery takes place. If meal consumption is delayed, muscle glycogen recovery in reduced. This is due in part to a steady decline in the expression of muscle cell glucose transporters, which are stimulated dramatically by intense exercise.The consumption of a small, protein/carbohydrate-rich meal soon after the Bracketing Method is vital. It maintains steady blood glucose and insulin levels that prolongs the maximum anabolic stimulus and ensures efficient muscle fuel recovery.
Step 4. Know the difference between fast and slow proteins
Not all protein sources are the same in terms of the benefits they provide athletes. VP2 Whey Isolate is a protein supplement that is designed to enter the blood stream quickly and stimulate the cellular mechanisms that are responsible for rapid muscle recovery and growth. VP2 is a fast absorbing protein. However, proteins that are absorbed more slowly provide benefits that are just as important.
