What generally separates the successful body builders from those who simply wish they were sucessful, is attention to detail.

Many athletes can get their backside into the gym 4-6 days per week, no great achievement there. Many others can manage to cram enough quality calories down their necks to achieve muscle growth and strength improvements, however seldom few are dedicated enough to pay ultimate attention to the anabolic window.

Throughout the years, most body builders have slowly come to understand the role of the post-workout meal. In fact after completing my first book TRUE NATURAL, with a whole section dedicated to post workout nutrition, I received many letters thanking me for introducing them to a whole new world of muscle-gains upon paying attention to their post workout period. A simple switch from their previous mundane practise of showering, drinking some water, then going home to slowly cook a meal, to a new approach of consuming up to 100 grams of high-glycemic liquid carbohydrates, combined with instantly absorbable whey protein, some creatine and insulin potentiators like Lipoic acid had quite simply transformed their physiques in a matter of weeks.

However, body builders still exist in gyms all over the UK, who simply refuse to believe in the power of the post workout meal. Many believe that a high dose of simply sugars like dextrose will inevitably lead to fat-gain. This would be true at any other time during the day, especially as the day draws to a close and metabolic rate decreases. However upon completion of a strenuous weight training workout, the metabolic rate is racing, blood sugar is low and insulin is de-activated from being the powerful anabolic hormone it can be. Post workout is the time when everyone, regardless of body type, metabolic rate and age, can take advantage of a serious shift in your body’s metabolic and hormonal climate. When glycogen and amino acid levels have been seriously depleted, the opportunity for replenishment/growth is supreme and to miss out on the opportunity to take optimum advantage of this short period of time should be too overwhelming for any serious body builder to miss out on.

There are many, many theories about how the post workout meal should be constructed and believe me I have tried them all. I’ve tried using glutamine and creatine mixed with 35 grams of simple sugars 20 minutes before completing my workout, followed 30 minutes later by a mix of 40 grams of whey protein isolate and 70 grams of additional simple sugars. I’ve tried heaping all the above in together and drink as one huge drink and I’ve tried taking creatine with simple sugars, followed by whey protein isolate some 10 minutes later. Add another 10-20 combinations to the previous list and you can bet I’ve tried them all. This has led me to conclude that what really matters is that at some point between completing your workout and 30 minutes later, you need to take some form of whey protein, with some liquid carbohydrates. Of course there are many theories to what you should include with this blend. Many use Creatine along with the liquid carbohydrates, whilst others will favour glutamine or glutamine peptides for the instant anti-catabolic effect of this powerful amino acid.

Personally I wouldn’t stress too much what you add to the mix. Sure, all these additions may make a slight difference, but the main point is to ensure that you get liquid amino acid and glycogen replenishment immediately following training.

Now let’s move onto the delicate subject of pre-workout nutrition. If you are like me, you find it difficult and often counter-productive to train on a full-stomach, especially if you are shifting lot’s of weight in the power exercises like squats or dead lifts.

There is plenty of research to the support the theory that eating protein highly bio-available protein some 60 minutes prior to your workout, will allow just enough time for the amino acids to reach the muscle cells during your session. With this in mind, I aim for some fruit (banana, grapefruit, apples) 90 minutes prior to training, followed 30 minutes later and 60 minutes away from beginning training, by 30-40 grams of whey protein Isolate.

Pay the utmost attention to details such as pre and post workout nutrition and sooner, rather than later, your physique will start to progress the way all your hard work merits.

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