1. Fast-acting hydrolyzed whey protein.
has been singled out as the ultimate source of protein based on an
excellent amino acid profile, i.e., it is very rich in essential amino
acids. However, you also want that these amino acids are absorbed as
rapidly as possible. So,
is the way to go. Extensively hydrolyzed (pre-digested) proteins
containing mostly di- and tripeptides are absorbed more rapidly than
free form amino acids and much more rapidly than intact (whole)
proteins. Protein hydrolysates produced from various sources showed
increased amino acid absorption when the propotion of di- and
tripeptides was increased. So, in order to maximize absoption rate, the
protein hydrolysate should contain mainly tri-
and tripeptides. Such a protein hydrolysate seems to produce the most
immediate hyperaminoacidemia. In other words, the use of a
protein hydrolysate in a post-exercise drink is preferred
because it results in a faster increase in blood amino acid
concentrations than does intact protein, and in turn the levels of
essential amino acids in the blood regulate muscle protein anabolism.
In addition, protein hydrolysate ingestion has a strong insulinotropic
2. Fact-acting high-glycemic carbs. High-glycemic carbs (e.g.,
maltodextrine, dextrose) further increase insulin secretion. Both
increased availability of amino acids and increased insulin are
important to maximize the muscle protein anabolism. Also, insulin
decreases post-exercise muscle inflammation and generation of harmful
reactive oxygen species. Furthermore, high-glycemic carbs boost
3. A extra dose of key amino acid
This branched-chain amino acid virtually acts as a nutrient signal to
stimulate muscle protein anabolism. Together with insulin, leucine
coordinates muscle protein synthesis following resistance exercise.
4. Creatine monohydrate.
can enhance muscle size and strenght responses to resistance training.
A mixture of whey hydrolysate-carbs-leucine induces a substantial
increase in blood insulin, which maximizes creatine transport into the