Written by DR. GEORGE TOULIATOS, MD
17 November 2020

 ask drt article111720

 

 

Ask Dr. T Online

By Dr. George Touliatos

 

What Are the Ideal Pre/post-workout Shakes?

 

Q: What are the ideal pre/post-workout shakes?

 

A: For pre-workout, we need to focus on vasodilation and stimulation of the CNS. This is provided by caffeine, green tea, guarana, bromocriptine, octopamine, black pepper and yohimbine for an adrenergic effect. 

 

While venous dilation is provided by glycerin, citrulline, arginine, yohimbine, red wine extract and niacin.

 

We may also add creatine HCL that provides ATP/CP without the osmotic effect of creatine monohydrate.

 

Finally, we can include BCAAs for their anti-catabolic effect but also as acute energy source since they are directly metabolized in striated muscles.

 

Regarding the post-workout shake, we need to focus on recovery and insulin rush. This is provided by fast-acting hyperglycemic carbs, such as maltodextrindisaccharide. Moreover, fast-acting protein such as lactalbumin hydrolysate, leucine and glutamine.

 

Furthermore, creatine monohydrate will ensure the osmotic effect into the sarcoplasm that will kick mTOR (along with leucine) - but also load up its stores for the next workout.

 

Alpha-lipoic acid and vanadyl sulfate may assist in insulun spike and influx of micronutrients into muscle.

 

George Touliatos, MD is an author, lecturer, champion competitive bodybuilder and expert in medical prevention regarding PED use in sports. Dr. Touliatos specializes in medical biopathology and is the medical associate of Orthobiotiki.gr and Medihall.gr, Age Management and Preventive Clinics in Athens, Greece. Heis the author of four Greek books on bodybuilding, has extensively developed articles for www.anabolic.org and is the medical associate for the book Anabolics, 11th Edition (2017). Dr. Touliatos has been a columnist for the Greek editions of MuscleMag and Muscular Development magazines, and has participated in several seminars across Greece and Cyprus, making numerous TV and radio appearances, doing interviews in print and online. His personal website is https://gtoul.com/

 

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