70 grams of high glycemic carbohydrates,
10g glutamine,
10g of creatine,
20 g of branched chain amino acids,
300mg alpha lipoic acid (ALA),
1000 mg of vitamin C, and
400-1000 IU of vitamin E
Mix everything together with 32-40 oz. of water Website design By BotEap.comThe high glycemic carbohydrates will cause your blood glucose levels to spike, while the alpha lipoic acid will aid in insulin secretion. The increase in insulin due to the high amounts of carbs plus the action of ALA will transport whatever you combined with the high glycemic carbs into the glycogen depleted muscles forcing the necessary nutrients (Vitamins C and E to fight free radicals). ; glutamine, creatine, branched chain amino acids and whey protein isolates/hydrolysates for incredible recovery and growth. Website design By BotEap.comThirty to forty-five minutes later, your blood sugar levels will crash because the insulin has stored all the glucose produced by the high-glycemic shake. This is the perfect time for a regular meal, such as chicken breast, brown rice, and steamed vegetables, which will help prevent hypoglycemia and keep blood sugar levels within normal limits. Website design By BotEap.comIf you don’t have trouble gaining muscle mass, you may not need to rely on a single source of casein (calcium or potassium caseinate) or a multi-source protein, which consists primarily of slow-release, slow-digesting proteins throughout the day. day. to prevent catabolism. However, you will benefit from following the aforementioned protocol of using a high quality WPI or HWP pre-workout to maintain amino acid levels during your workouts, and post-workout along with the insulin-boosting effects of the high-calorie blend. glycemic index for maximum growth and growth. recovery. Website design By BotEap.comIt goes without saying that if your weight training workouts are not high intensity (stomach cramps, severe flank pain), you should NOT use the above protocol as it will only increase body fat. This protocol should only be used when you are certain that your muscle glycogen has been depleted from very intense training. If you use the mirrors at the gym to see if your outfit matches, you most likely won’t qualify as a candidate who would benefit from the above mix. Website design By BotEap.comPlease note** If your primary interest lies in endurance sports, from marathons to triathlons and all other extreme running events, you too will benefit from this protocol with a slight twist: Don’t add creatine to the mix, as it will your body weight will increase. significantly. Creatine can increase body weight between 5 and 15 pounds. Website design By BotEap.comIt would not make sense for someone who spends over $6,000.00 on a bike that is half a pound lighter than their old one to take a supplement that would increase their body weight by five to fifteen pounds. If you are an endurance athlete, it would be fine to use creatine in the off-season as long as the muscle gains are beneficial. Now that I think about it, it also doesn’t make sense for most endurance athletes not to see a dietitian to drop THEIR excess weight too…it can be a lot less expensive than that new bike and make them a whole lot faster. Several of my clients are top notch competitive cyclists and have seen quicker recovery and better power output by incorporating the aforementioned protocol. Website design By BotEap.comThere are just as many reasons to use a multi-sourced protein as there are to use a single-sourced protein. These vary as much as the people who use them. Website design By BotEap.comIt is difficult to specify exactly which protein regimen and supplement would be best for you as an individual without more information about your training program, training intensity, ability to schedule, and many other factors. I don’t believe in a “one size fits all” mentality for nutrition or training. I think you should monitor your results on a weekly basis to see if what you’re doing is working for you. Here’s a chart I use to determine my clients’ progress: Website design By BotEap.comMUSCLE FAT
? ? Is the meal plan perfect?
? Eating too many calories?
? Don’t eat enough calories?
? Don’t eat enough protein? Website design By BotEap.comFinally, I would like to address a common term used in protein research known as the Protein Efficiency Ratio or PER. PER is a measure of protein quality assessed by determining how well a given protein supports weight gain in laboratory animals: namely rats. The PER is probably not the best scoring system because it overestimates methionine requirements due to the increased need for methionine in rats for hair production. Website design By BotEap.comThe protein efficiency ratio is based on the weight gain of a growing rat divided by its intake of a particular dietary protein during the test period. The formula I shared with you earlier in this article of dividing the grams of protein in a serving by the total grams in a serving is known as “protein yield per serving” and is a very useful tool in determining if your protein supplement is mostly protein or mostly useless fillers. This formula should be used with protein from multiple sources or protein from a single source and should not be used with meal replacement powders (MRPs) or other blends that may contain many beneficial ingredients such as essential fatty acids, creatine, glutamine, glycine, flax seed. , fiber and the list goes on and on. Website design By BotEap.comAgain, the best results, regardless of your fitness goals, will be seen by incorporating additional protein into your eating plan or diet. Keep in mind that you want a fast dumping protein post-workout for recovery purposes, and a slow dumping protein for satiety and hunger control. Website design By BotEap.comThe combinations and forms of use and benefit of these products are as diverse as the population that reads this article. Arming you with the information and knowledge to be able to make an informed purchase and knowing what to look for on a label is just as invaluable as your satisfaction will be once you reach your fitness and nutrition goals. Website design By BotEap.comFor more information on personalized nutrition programs and recommendations for specific protein sources and supplements, you can visit our website at http://www.ExerciseAndNutritionWorks.com http://www.ExerciseAndNutritionWorks.com.