In Parts 1
we established that a drink containing fast digesting protein powder and carbohydrates around workout time can kick start the muscle building process and be an aid in recovery. Counter intuitively, this type of drink can also help if your goal is fat loss. The base drink should contain 20 to 30g of the protein powder and 40 to 60g of carbohydrate. For hard gainers simple carbohydrates (dextrose
) are fine. Others might like to use fewer carbs or replace some of the simple carbs with a low GI carbohydrate like palatinose
This simple P & C drink will go a long way to supporting your muscle building goals. It can be tweaked to support fat loss even if you are taking a low carb approach.
Creatine should be taken daily - no more than 5g is necessary - and on days you’re having a P & C drink adding creatine is an excellent idea. On days you’re not having the P & C drink, it’s not a big deal when or with what you take your creatine. A top quality creatine like Creapure is safe, well researched and has numerous benefits.
A big favourite among bodybuilders which may aid memory and concentration, decrease cravings and improve gut health. It’s probably most useful as a (expensive) replacement for carbohydrates if you’re trying to lose fat with a low carb approach.
BCAAs (Branch Chain Amino Acids) can be a useful replacement for protein in your during workout drink if you’re working on fat loss and should help preserve muscle mass. However, if you’re already using a protein powder in your mix there’s probably ample valine and iso-leucine available it's better to go with just the leucine (see below).
Leucine is the most anabolic BCAA. It can be useful if added to your P & C drink to help boost insulin and to help increase protein synthesis. However, if you’re already using the Leucine peptides as your protein source, you don’t need to add any more leucine.
I’m not a fan of adding beta-alanine to the P & C drink. My preference is to take it in water as a stand alone drink. As before I’m happy to answer any questions in the comments below.