The Science of Muscle Recovery
When you train hard with weights you damage your muscle cells, fibres and connective tissue at a microscopic level. It’s how well your body repairs this damage that determines how well you recover and how much muscle you can build. That’s when Max’s Cell Repair comes into play!
The really important thing to understand is that when you train hard your muscle physiology shifts into a hyper-receptive state. It’s like turning on ananabolic growth switch. In this state your muscles will soak up nutrients like a sponge. As soon as you stop training your digestive track fires up and you can start absorbing nutrients BIG TIME! But here’s the catch. You only have about 30 – 60 minutes maximum after your workout before this effect wears off – then your metabolism goes back to normal speed. You MUST take advantage of this critical 30 – 60 minute time window!
Sports scientists have done a lot of studies to work out what’s the absolute best way to take advantage of this window and feed your muscles for optimum recovery and maximum anabolic growth. Here’s what we know:
- You need a very fast acting protein to get into your damaged muscle cells immediately to start anabolic repair and growth processes happening rapidly
- You need a big hit of fast acting high glycemic carbs to spike the anabolic storage hormone Insulin to maximum levels
- The ratio of Protein to Carbs must be at least 1:3 for maximum utilisation
- You need powerful antioxidant molecules to mop up excess free radicals before they cause any more muscle cell damage
- You need to block the stress hormone Cortisol and associated catabolic enzymes to stop them breaking down muscle cell protein for fuel
- You need to reduce micro-inflammation sites within muscle cell structures to allow recovery processes to start as soon as possible
- You need to spike blood Glutamine levels to provide a feedback mechanism to your muscle cells and brain function to stop catabolising muscle protein
- You need to maximise circulating branched chain amino acid levels, especially L-Leucine, to activate the specific growth molecule called Mammalian Target of Rapamycin or mTOR to turn on protein synthesis.
- You need nutrients to maximise your immune system response to protect you from potential of immune system depression that can occur with really intense training
Getting all this right so you can maximise your recovery was always a very tricky hit and miss business, UNTIL NOW!
MAX’S Amazing Recovery Formula
MAX’S Recovery Protein will absolutely ensure you provide the best recovery platform after every workout so you can train more often, harder, and longer to maximise muscle growth and reach your genetic potential. When we designed this protein formula we started from scratch. We asked “what would make the perfect recovery formula for a serious trainer?” We wanted to make sure you would gain maximum advantage of that 60 minute time window after every hard workout when your muscles are hypersensitive to nutrient uptake. The result – this cutting edge 7 phase system of recovery and growth nutrition:
1. Rapid Absorbing Protein System
Fast acting protein is the key! Partially and fully Hydrolysed Whey Protein Isolates started working virtually as soon as they are swallowed. They’re into your bloodstream rapidly, then flood your trained muscles with peptides and free form aminos to start the various recovery and rebuilding processes at a cellular level. Why partially and fully hydrolysed? It’s all about giving a time release system of nutrients – fully hydrolysed WPI kicks in straight away, partially hydrolysed comes on strong after 15 – 30 minutes. You get a sustained supply of protein for over 60 minutes during that crucial cool down period when your muscles are hyper sensitive and absorb at their highest possible rates.
2. Insulin Spiking Carb System
Like our protein system, you want the fastest carbs possible. Waxy Maize Starch (WMS) is the new carb on the block that fits this bill perfectly! WMS is starch derived from the maize grain. What makes it so special is it’s molecular structure. It has a highly branched glucose structure, making it a dense form of almost instant energy with a very high Glycemic Index. The really great thing about WMS is it has what’s called a low osmolality, which gives it the ability to pass through your stomach immediately and into your small intestine where it can be absorbed fast. Recovery Protein also contains pure pharmaceutical grade Glucose. This carb source has a Glycemic Index of 100, the perfect fast absorbing Carb for taking after training.
Fast absorbing carbs are essential after hard training because they stimulate a big spike in Insulin production. Why is this important? Insulin is a key anabolic storage hormone and high levels accelerate the transport of vital nutrients into you muscle cells including protein, amino acids and carbohydrate molecules. The result – straight after exercise Insulin will help your muscles to pack in up to 6 times more recovery and growth nutrients compared to your normal metabolic functioning. This means you will recover much faster and build more muscle.
3. Muscle Growth Signalling System
The complex process of muscle recovery doesn’t just rely on protein and carbs. Many other important nutrients including amino acids, minerals,vitamins and plant extracts have been proven to play key roles in keeping your system anabolic. Our Muscle Growth Signalling System includes:
- L-Leucine AlphaKetoglutarate is the Branched Chain Amino Acid L-Leucine bonded to an Alphaketoglutarate molecule. As Alphaketoglutarate is a krebs cycle intermediate, L-Leucine-AKG can rapidly stimulates muscle growth after exercise by activating a molecule known as Mammalian Target of Rapamycin or mTOR. This molecule is responsible for turning on protein synthesis in your muscle cell which causes your muscles to grow after the stresses of hard training.
- L-Isoleucine and L-Valine are the other two Branched Chain Amino Acids. These aminos benefit muscle by assisting with clotting and the micro-tear sites of damaged muscle fibres during training. They are also key nutrients in tissue healing or rebuilding. They work in synergy with L-Leucine work to produce an anabolic response to heavy training loads.
- Taurine acts like insulin to regulate the flow of nutrients, particularly amino acids and blood sugars, into muscle cells. Higher Taurine levels stimulate faster uptake for faster recovery and growth. Taurine also acts as an anti-inflammatory agent by reducing tissue damage from micro inflammation in muscles caused by intense weight training, meaning you get reduced muscle soreness with faster recovery.
- Arginine AlphaKetoglutarate stimulates two key responses that are extremely beneficial for athletes:
- It stimulates Nitric Oxide production (NO) which is a vasodilator, it helps blood vessel walls relax and expand to carry more blood to recovering muscles for better nutrient delivery and removal of waste metabolites.
- It stimulates the release of Human Growth Hormone, an anabolic protein that binds to muscle cell receptors that up regulates protein synthesis in your muscles.
- L-Glutamine is the most abundant free amino acid in human muscle and plasma and is needed at high levels by rapidly dividing cells during protein synthesis. Heavy training dramatically lowers blood plasma levels of Glutamine which will inhibit recovery and muscle growth. Post exercise Glutamine supplementation dramatically shortens recovery times and stimulates higher rates of protein synthesis for muscle growth.
- Glutamine Peptides – This stable form bonds Glutamine to other amino acids to form small peptides. Your body can actually absorb Glutamine better in this form to improve recovery and growth.
- Magnesium and Calcium are two key minerals that are involved in the signalling and regulation of muscle contraction. They must be restored to optimum levels before your muscles can contract at peak power during your next workout.
4. Cortisol Regulating System
Cortisol is the hormone your body produces in response to stress. It acts to protect you from the negative effects of stress by breaking down muscle and body tissues to release nutrients for fuel and other metabolic functions. Heavy training places big demands on your metabolism and can stimulate a large Cortisol response. Unfortunately this protective mechanism actually robs you of muscle and slows your recovery and growth. The Cortisol blocking nutrients help reverse these affects and accelerate new muscle growth:
- Phosphatidylserine (PS) has been shown in numerous studies to lower Cortisol levels in response to exercise, which is good news for hard trainers. It will shorten recovery times to allow you to train with maximum intensity at every workout. A side benefit of PS is it’s ability to improves brain function and mood which will help you attack every workout with maximum focus.
- L-Theanine is an amino acid found in the leaves of tea plants, particularly in green tea. Theanine has been shown to reduce oxidative stress and other markers relating to stress response including cortisol and by-products of protein degradation.
- Magnesium – along with it’s positive effects on normal muscle metabolism it has also been shown to reduce exercise induced cortisol levels
5. Antioxidant System
Increased oxygen uptake caused by the muscle contraction of hard training produces higher levels of damaging molecules, known as free radicals, within your muscle cells and organs. Free radicals are charged and highly re-active particles. They can attack cells walls and other protein structures which can severely compromise your muscle recovery. Your body defends itself from these rogue molecules with anti-oxidants. Your body can make antioxidants but most come from your diet. Recovery Protein boosts your free radical fighting capacity with a powerful system of antioxidants including Vitamin C, Vitamin E, Beta Carotene, Selenium, Green Tea Extract and Grape Seed Extract.
6. Anti-Inflammation System
Hard training induces micro trauma within stressed muscle and connective tissue, which in turn causes micro inflammation sites which delay recovery and muscle growth. Multiple studies confirm that Omega 3 & 6 Fatty Acids have excellent anti-inflammatory action to help limit this inflammation for optimal recovery. Conjugated Linoleic Acid also has also been shown to reduce inflammation and improve recovery.
7. Immune Restore System
Hard repetitive training can reduce the efficiency of your immune system, making you more susceptible to infections, particularly colds and flu’s. But you can increase your immune response with the right nutrients. Whey Protein Concentrate is the highest immune boosting protein source available. It contains specific immune enhancing fractions including Immunoglobulins, Lactalbumin, Lactoferrin and Lactoperoxidase. Immune function is also boosted with Zinc, Vitamin B6 and Vitamin C and Vitamin D.
MAX’S Recovery protein is unique. Our cutting edge formula is the most potent and targeted Recovery Protein available. It is ideal for hard training bodybuilders to maximise recovery and muscle growth after highest intensity workouts. It is also excellent for any athlete to help maximise recovery after sport or intense training. It will help reduce muscle soreness, help shorten recovery times and support maximum lean muscle growth. It can also be used as a high quality muscle and weight gain formula.