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Q: I have been told not to drink a post-workout shake immediately after a workout but to wait an hour and then consume a carbohydrate drink. Is this the new approach to building muscle?

A: No, it is not the latest, nor is it the best approach. Dr. Mauro DiPasquale and I share the belief that what you take before, during, and after the workout is what influences your training gains the most. The best approach is outlined below. Of course, budget constraints will affect how many of the steps you can follow to maximize your workout intensity and enhanced recovery. Depending on what you can afford, you can choose to do any of the steps, but keep in mind that step 5 and 6 (minus the capsules) consist of the best bang for your buck. This program would be for a 200-pound man with eight percent body fat.

Step 1: 45 minutes before the workout

Take 1,200 mg of Alpha-Glycerophosphocholine in gel form. This will tremendously increase your intensity in training. In my 26 years as a strength coach, I have seen no equivalent as a non-addictive pre-workout stimulant. It boosts GH, and raises the neurotransmitter acetylcholine, which is known as the motivation neurotransmitter.

Step 2: Beginning of workout

Take 5 grams of branched chain amino acids, to increase mental acuity during the workout. This will prevent the conversion of tryptophan to 5-HTP, the chemical responsible for the mental dwindling that occurs late during the workout.

Step 3: During workout

Take five grams of beta-alanine spread evenly throughout the workout. This will increase your capacity tremendously.

Step 4: Directly after workout

Take 18 grams of essential amino acids. This has been shown to increase immediate protein synthesis.

Step 5: 15 minutes after workout

Drink a post-workout shake with 50 grams of whey protein isolate and 100 grams of dextrose and maltodextrin in a 50:50 ratio. Take with 3 grams of taurine and 600 mg of R-form alpha-lipoic acid.

Step 6: 45 minutes after workout

Drink another post-workout shake with 30 grams of whey protein isolate and 100 grams of dextrose and maltodextrin in a 50:50 ratio. Take this with 3 caps of gymnester Sylvester, banana fruit extract, and fenugreek. These act as glucose disposal agents. I used to advocate a single dose post-workout shake, but after reading more literature and experimenting on myself and clients, I switched to the above.

Regarding carb intake post-workout, stay away from high-fructose corn syrup containing powders or drinks. Those products promote rapid ageing because the fructose binds to proteins in a process called glycation. The worst glycation agent is in fact fructose. Why? Because it does not raise insulin. In other words, the insulin is not getting it into muscle cells. Therefore it lingers around and wrecks metabolic havoc. As nutrition expert Robert Crayhon would say "fructose is like the guest that won't go home once the party is over". Crayhon recommends that the average American should eat no more than 5-10 grams of fructose a day. For very active individuals, 20 grams of fructose should be the maximum intake. Glycation is particularly harmful to the eyes.

Granted, the step approach described above is not for the financially challenged, but just doing steps 5 and 6 will take your muscle growth to a new level.

Charles Poliquin is one of the world's most accomplished strength coach, having coached Olympic medalists in sixteen different sports. Please do not hesitate to visit his website www.CharlesPoliquin.com for the latest in exercise and nutrition.

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