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How To Take Advantage Of Your Golden Hour

On This Page
Golden Hour
A Powerful Hormone
Energy Upon Demand
Nitrogen Balance
bullet 
Maximizing Recovery with Targeted Nutrition
      By now you’ve probably either been told, or told someone, "Hey, you need to let your body recover." For the last few years the importance of recovery in building muscle, or in increasing performance, has really come to the forefront. It’s seen in the design of workout sessions (shorter duration and less frequent), the emphasis placed on sleep and battling stress, and perhaps most of all – in the area of nutrition. Your "Golden Hour" is the critical period of 60-90 minutes following a workout when the body needs available nutrients to kick start it toward maximum recovery. To make the most of your "Golden Hour", it is important to understand not only how to use nutritional supplementation to "let" your body recover, but also how to speed the recovery process. First, in order to understand how to speed recovery with nutrition, it’s important to know what it is that your body needs to get back to its original state. Strenuous exercise, such as bodybuilding, effects change in your body. This is good because this change can help build muscle, and in turn the physique you desire. The problem can be that the intense exercise that effects change in your body can also put it into a deficit state. If this goes unaddressed, it can result in your body:

1. Not recovering;

2.  Not building muscle;or

3. Maybe even losing muscle (catabolic)
I use the word "unaddressed" because this is exactly what happens. Athletes often don’t consider the things that they need to do after training that will help their bodies replenish what training may have depleted. Critical areas that are key to muscle growth are:

1.Glycogen stores;

2. Insulin levels; and

3. Nitrogen balance.
Let’s talk about how training depletes these three important areas.

 

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GLYCOGEN – ENERGY UPON DEMAND
Your body’s preferred fuel source is carbohydrate. Your body stores carbohydrates in the liver and muscle tissues as a reserve for when it needs them for energy. These stored carbohydrates are known as glycogen. Glycogen allows you to have energy upon demand without ingestion of more fuel. This is great when a person is bodybuilding because it provides the energy to train intensely. If you are in a fat burning mode, it is better to have lower glycogen levels during aerobic training to incur a greater percentage of fat being burned as fuel. It is better to have good glycogen stored at the start of the session for gaining lean muscle mass. (Do weight training first and finish with aerobics.) In addition, having glycogen stores to burn as fuel helps spare muscle because strenuous training sessions can quickly deplete glycogen stores. A key to recovery is getting your glycogen stores back to normal after workouts. To do this, you need to ingest carbohydrates. Studies have shown that a mixture of primarily glucose polymers (a longer chain carbohydrate) with some fructose (15 to 20 percent for rapid restoration of liver glycogen) are very effective in restoring glycogen levels and improving recovery time.
 
bulletINSULIN: A POWERFUL HORMONE
The lowering of insulin levels is related to the burning of glycogen during training. In the body, insulin is released by the pancreas to move glucose in the blood to the inside of the cells. As you exercise, your muscle glycogen, liver glycogen, and blood sugar levels are reduced. This in turn reduces your insulin production. It may be fine to have medium to low blood sugar levels and lower insulin level during training to help burn fat as fuel, as long as you still have energy (and you’re not starving yourself). But after training, it is very important to get insulin levels back to normal. Why? Because insulin is a very powerful hormone that helps to carry glucose and amino acids into the muscle cells. This is an important step necessary for recovery, and for muscle cell anabolism (muscle growth). Bodybuilders who make it a practice of eating just protein after training are making a big mistake! If you do not raise insulin levels after training by ingesting a smart formula that includes a ratio blend of carbohydrates, (including glucose polymers and fructose), you can take all the protein in the world after training and you won’t maximize your recovery.
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NITROGEN BALANCE:
Last, but definitely not least, is protein. Bodybuilding training, if done correctly, produces a trauma (controlled and expected, but none–the–less a trauma) to the body. It causes the body to want to gear up, or equip itself, to be able to deal with this trauma the next time around. Basically, the body adapts. This adaptation to heavy physical training with weights (bodybuilding), is the body growing new muscle tissue to handle the new load that is being put upon it. Here’s how it happens. After training, the body searches for nitrogen sources to be the building blocks for this new muscle growth. It gets this nitrogen in two basic ways:
1. It breaks down existing muscle tissue to make new muscle (it just doesn’t seem fair, does it?); or
2. You can choose to provide your body with adequate nitrogen sources (protein).
Meeting the body’s protein demands brought about by intense training is key to maximizing muscle growth. But wait, just eating anything with protein in it may not maximize recovery. Why? Because of the "Golden Hour." Once again, this is the critical period after training in which the body has the best opportunity to ensure maximum recovery. This is especially important to note with the ingestion of proteins. Here’s why: intact proteins take the body an average of two to three hours to break them down into protein lengths (amino acids) that the muscle cells prefer for adsorption and use. This, unfortunately, is too long to really be able to take advantage of the "golden hour." You can overcome this though, if you take in a protein that is already digested into the proper chain lengths. This protein is known as hydrolyzed protein or predigested protein. Because this form of protein is already digested, the body allows the protein to bypass the digestion process and go directly into the bloodstream and support muscle tissue. This is generally thought to happen well under an hour, thereby, capitalizing on the "golden hour" and speeding the recovery process. The source of protein for this use is not quite as important as this predigested form, but it is well accepted that whey protein is the best for muscle building. So, look for a protein that contains whey protein hydrolysate for best results. As we discussed at the outset, proper focus needs to be put on this "science of recovery" and nutritional supplementation plays a large role. I hope this will help you on the road to maximum recovery and greater muscle growth!
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