Maki R: Speaking of carbs and glycogen replenishment--what would you say is the best post-workout method for enhancing muscle recovery and promoting protein synthesis?

Lyle M: It really depends on which part of recovery you're focusing on. Unfortunately, most authorities only focus on one part of the big picture.

In simplistic terms, you need to be worried about two recovery factors in terms of optimizing growth (this assumes that your workout stimulated it which is a separate issue: local and systemic recovery. The first is local glycogen recovery, along with the provision of amino acids. Part of this ties into refilling muscular glycogen stores as quickly as possible (as per the question above), so that protein synthesis can take place. You get the most rapid rate of glycogen storage right after the workout so this is the best time to do it. Additionally, study after study after study show that raising insulin (via carbs) along with amino acid levels (via protein intake) improves post workout protein synthesis.

A recent study actually showed that pre-workout carbs/protein (and we're not talking large amount: it was like 30 grams carbs, 6 grams essential amino acids) improved post-workout protein synthesis better than post-workout carbs. The reasons is likely one of timing: even if you slug a shake immediately after your workout: it's still 30 minutes before it gets to your muscle. Take a drink right before training, and it's there as soon as the workout ends. Of course, I'd suggest people do both.

Recommendations below.

But muscular recovery is only part of the picture; you're only dealing with local factors. There is also a systemic factor to consider, in terms of the body's overall metabolism (anabolic or catabolic to be simplistic). This is being controlled mainly by liver metabolism. Now, liver metabolism doesn't get talked about very much, it's not a very 'sexy' topic. But it is important to overall growth. Keeping the liver in a fed state (by maintaining levels of liver glycogen) keeps the body in a more anabolic state. You maintain insulin levels better, which means better IGF-1 levels (although blood borne IGF-1 really isn't that important to muscular growth, contrary to what most people believe), you get better thyroid conversion, the higher insulin also helps unbind testosterone from SHBG (sex hormone binding globulin) and keeps cortisol down. etc. etc.

Maki R: Most publications, studies, and fitness experts talk about Fructose being a carbohydrate that should not be a bodybuilder’s first choice when it comes to a post-workout shake. Why is that?

Lyle M: Well, intensive training depletes liver glycogen quickly because of the hormonal response. That means that, depending on diet, length of your workout, etc. you are entering a systemically catabolic state as you come out of the workout because of the shift in liver metabolism. Correcting that and returning to an anabolic, state is part of overall recovery and growth.

Now, while glucose is the main fuel for muscle glycogen (quite in fact, fructose can't be taken into the muscle cell, there's no transporter), it doesn't do a very good job of replacing liver glycogen. 80% or more of ingested glucose goes straight through the liver, to get to the muscle. Fructose, on the other hand is primarily liver fuel. Now, I know that a lot of people have made an issue of how *excess* fructose converts to triglycerides and this is an issue with massive amounts (which you see in the general public because of too much sucrose and high fructose corn syrup intake). But you don't see problems until you get to like 50-60 grams per day, which is actually quite a bit (an average piece of fruit may have 7 grams of fructose). It's simply a non-issue for most people.

Maki R: In your opinion, what would be an approximate ratio for pre/middle/post workout nutrition?

Lyle M:

Take a small shake of say 20-30 grams carbs (glucose/maltodextrin) with some protein (maybe 12-15 grams since we don't have access to essential AAs by themselves) in as little water as you can mix it (this is to avoid getting sick) right before your workout starts.

If your workout were particularly long (more than 1-1.5 hours), it would be a good idea to sip on a Gatorade solution. 15-30 grams of carbohydrate per hour is plenty. This will maintain blood glucose better, and an abstract a year or two ago showed that it improved overall anabolism.

Then slam your post workout shake immediately after training. The old recommendations for post-workout carb intake was 1-1.5 grams of carbs/kg lean body mass with about 1/3rd as much protein. So, for an average lifter (say 65 kg=150 lbs of LBM or so), you get 65-100 grams of carbs with 20-30 grams of protein. Since you already took in 20-30 grams pre-workout, I'd subtract this from the post-workout shake. If you took in carbs during the workout, you'd subtract that too. So you'd be looking at 45-80 grams of carbs post workout, with 20-30 grams of an easily digested protein. You'd want most of the carbs to be glucose or glucose polymers, but with some fructose (maybe 10-20 grams) in there as well.

Then you'd eat a normal meal about 2 hours later to keep things moving.

So it would look like this overall for a lifter with 65 kg (150 lb) of LBM:

Pre-workout: 20-30 grams glucose/12-15 grams whey protein

During workout: 15-30 grams carbohydrate/hour (if needed)

Post-workout: 45-80 grams carbs from glucose/maltodextrin and some fructose (10-20 grams) with 20-30 grams of protein

2 hours later: normal meal

Maki R: I'm sure our readers have acquired a great deal of info they can apply to training. Nevertheless, to a large extent knowledge does not necessarily empower someone if they aren’t mentally motivated. In all your experiences did you ever, or can you pass along any inspirational quotes which may have motivated you?

Lyle M: I'm going to have to pass on this question; I'm not really a motivated/motivational type of person. Any quotes I'd put here would just be mean and nasty because I'm really cynical and pessimistic most of the time.

Maki R: Are you available to do online coaching, programs, nutritional plans and pre-comp prep? If so, how can people reach you?

Lyle M: The best way is to simply email me directly ( This e-mail address is being protected from spam bots, you need JavaScript enabled to view it <mailto: This e-mail address is being protected from spam bots, you need JavaScript enabled to view it >). I'm usually looking for new guinea pigs for various ideas.

Maki R: Thank you Lyle.

Well there you have it folks. I'm sure Lyle will return in the future to share more information about nutrition, supplementation and training. If you’re interested in purchasing one or all of Lyle’s books you can do so right here at Dynamic Conditioning.

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