If you're training to build muscle without gaining fat, then make sure to pay attention to the timing of your meals. A number of recent studies have shown that consuming protein and carbohydrate immediately prior to, and straight after exercise, could significantly speed up muscle growth.

In a recent study, scientists at the Vanderbilt University Medical Center gave subjects a protein and carbohydrate supplement either:
1) Immediately following exercise
2) Three hours after exercise

Results showed that protein synthesis (the term used by scientists to describe muscle growth) was 300% greater when the supplement was taken immediately after exercise, compared to when it was taken 3 hours later [1]. A blend of carbohydrate and protein (such as Recover) is the best way to make sure you're getting all the nutrients you need in the critical period immediately after exercise. Moreover, it's also been shown that a carbohydrate and protein drink taken before exercise might actually be MORE effective. Researchers at the University of Texas gave test subjects a liquid protein/carbohydrate supplement either before or after a 45-minute weight-training session. [2]

Results showed that protein synthesis was more than TWICE as high when subjects consumed protein and carbohydrate before exercise, compared to drinking it straight after the workout. According to the research team, consuming carbohydrate and protein before exercise, is more effective than after exercise.″ Because the flow of blood around your body is greater during exercise than it is after, protein consumed before you train is delivered more quickly to your muscles.

Combine the two strategies, and you're providing your body with a powerful anabolic boost virtually guaranteed to speed up muscle growth. 'Recover' provides a blend of carbohydrate and protein in a 3:1 ratio (i.e. 3 parts of carbohydrate to every 1 part of protein), along with some superb perfomance and recovery nutrients. Numerous studies have shown that this ratio is highly effective at promoting recovery after strenuous exercise. Simply use 1/2 a serving of Recover 5-10 minutes before you start training, and a full serving immediately after (within 5 minutes of completing your cool down, do NOT wait until you get home!) and watch your recovery and performance increase, whether you're into bodybuilding or endurance training.

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