How To Build Muscle Fast Through Anabolism: Part III

Keep your workout short. If you keep your workout within an hour, you’re not going to be depleting so much of the stores in your muscles that you have none left to recover. You see, during that workout, your muscles’ glycogen stores are going to be released. They’re going to be used up for all the contractions and all the energy during that workout.  So you’ll have nothing left to build and repair those tissues, so keep it to about an hour.

Some of you guys are in a weight room chatting it up the whole time like me so it may take longer, but an hour’s a good period of time. If you are going to take longer than an hour, have a granola bar or some fruit juice or even a source of protein that you can sip on, so that your body can be ready to start recovering.

 

Now after a workout, we’re going to talk about something called insulin spiking. Now typically during a day, you’ll want to keep your insulin levels low. And when your insulin levels are low, your body isn’t going to be storing too much in fat. Now what insulin does is it notices an excess of carbohydrates in your system, and it says you know what, we’ve got an excess here, so we need to store it somewhere. And then based on where your body most needs those energy stores, they’re going to be put into your body.

 

If your muscles are not depleted, they’re going to go to fat. But the nice thing is, after a workout, your muscles are so depleted of glycogen stores, that insulin knows that it needs to put that into your muscles. So what you want to do is get your insulin levels up directly after a workout. And the way to do that is to take a high glycemic index carbohydrate  right after a workout. Now this can be a fruit, a fruit juice.

 

What I would recommend is drinking a fruit juice as well as having a granola bar right after your workout. That’s going to up the level of carbohydrates in your system, your system is going to release more insulin, and because your muscles are depleted of energy stores that energy is going to go directly back into your muscles so you’re going to have more of what you need in order to be in an anabolic state.

 

What I recommend for after your workout is spike your insulin with a fruit juice and a granola bar. The granola bar is a complex carbohydrate, so that’s going to last a longer time, it doesn’t break down as quickly.

 

In the first 30 minutes following your workout, you also want to get more protein, I’d recommend whey or isolate at this point. Within an hour after a workout, you’re going to need to eat a full meal so that your body is completely restored and can be in an anabolic state.