How to Take Dextrose Post-Workout

While most people assume that a workout alone will result in muscle development, the truth of the matter is that a workout is only the stimulus that can potentially lead to larger and stronger muscles. The element that makes the difference between adequate and optimal workout gains involves your approach to nutrition, with the post-workout meal being of vital importance. Consuming the right types of food post-workout, such as dextrose, can make the difference between average and extraordinary increases in muscle mass and body composition.

Things You'll Need

• Dextrose powder
• Whey protein
• Shaker bottler or blender

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Instructions

Dextrose Post Workout

• 1

  According to nutritionist Dr. John Berardi, Ph.D., speed is the most vital part of post-workout nutrition. You want to feed your body a meal that is rapidly and readily digested so that the process of rebuilding the muscle tissue can begin anew as soon as possible. This requires two basic components--a fast-digesting carb (such as dextrose) and a fast-digesting protein (such as whey). The dextrose acts to increase blood sugar, triggering the body to release insulin. This pulls the nutrients directly into the muscle tissue where the process of rebuilding begins.

• 2

  Mix 40 to 60 g of dextrose with 20 to 30 g of whey protein. According to Dr. Berardi, a 2-1 ratio of carbs to protein is the ideal mixture to fuel the body as rapidly and completely as possible following the workout. Mix these compounds in water, and never in another calorie-containing beverage such as milk, as the additional nutrients in milk will slow absorption and undermine the entire efficacy of the process.

• 3

  Consume this dextrose-based post-workout shake as soon as possible after completing the final set of your workout. If you are able, bring a shaker bottle filled with the raw ingredients into the gym with you so that you can complete and consume your shake before you even head back into the locker room. Remember that the faster you initiate the process of muscle building following a workout, the more time your body will have to build additional muscle before your next training session.