Numerous studies have already demonstrated that muscles are hungrier for refuelling after exercise than they are before, giving rise to the concept of the ‘post-exercise window of opportunity’.
In Recovery – the magic ingredient of any training program is protein. I recommend two scoops of UltraMeal powder protein and add a scoop of BioPure Protein (both products are by Metagenics). This makes the best protein shake. Protein overshadows carbohydrate, which are included in the UltraMeal.
What’s the window of opportunity for maximal uptake – it depends on who you read. Everything I read still points to 20-30 minutes max. bio Pure Protein has all the amino acids –these have to be integrated into your recovery strategy.
Many clients start drinking a protein shake before working out and then immediately after…the body composition results are speaking for themselves.
You need to lift weights. Pick the size (weight in pounds or kilograms)) of a dumbell or kettlebell that you have difficulty completeing the 6th rep with. Do 3 sets of 6 reps. Lift weight 4 times per week and do cardio twice a week. More than simply lifting weights, you need to feed your muscles with quality protein and good nutrition. That means eating low carb (about 100-150 grams per day) and lots of green vegetables (no more than two fruits a day). You need to learn the crucial differences between ‘good’ and ‘bad’ fats – and how to make sure you avoid the ‘bad’ fat!
To get the ‘micro-nutrients’ – the vitamins, minerals and anti-oxidants that are so crucial to building muscle mass given the additional stresses that weight training imposes on the body I recommend UltraMeal shakes. Use 2 scoops of the powder in water twice a day. Add 1 scoop of BioPure Protein to each shake. This is the best program I have seen work over and over for my clients that want to lose fat and increase lean muscle mass.
Order UltraMeal & BioPure Protein from www.DrJeffreyTucker.meta-ehealth.com