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CONTINUED...
COACH WINE: TRUST YOUR
PROTEIN? PART III POST-WORKOUT FOR FAT LOSS
weight loads and lengths of time greater than or equal to one hour. On the other hand, athletes with a goal of increasing performance (i.e. power, strength, and hypertrophy) should ingest carbohydrates post-workout to aid in muscle glycogen restoration while increasing insulin sensitivity. If your workout requires post-workout carbohydrates, choose 10-15 grams of high glycemic carbs. Here is a general rule of thumb that should be followed to maximize muscular protein synthesis and fat loss: Pre-Workout: ingest 6-10 grams of protein, with 3-5 grams coming from EAA. Intra-Workout: ingest 10-15 grams of EAA, with 40-50% coming from Leucine. I understand this may be difficult, so start low and work your way up. Post-Workout: ingest 20-30 grams of Whey protein and EAA, with 5-10 grams coming from Leucine.
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