• Post-Workout Supplementation: An Evidence-Based Guide To Optimize Performance And Enhance Recovery Calvin Sun

     

     

     

    Post-Workout Supplementation: An Evidence-Based Guide To Optimize Performance and Enhance Recovery

    by Calvin Sun

    >>>DOWNLOAD BOOK Post-Workout Supplementation: An Evidence-Based Guide To Optimize Performance and Enhance Recovery

     

    This guide is an easy-to-use resource for functional fitness athletes who want to learn research-backed post-workout supplementation and nutrition protocols. This practical and actionable guide gives you the 'what, when and how' of fueling your body for optimal performance and long-term health, no matter what your athletic goals are. Written by one of the senior coaches at world-class strength and conditioning facility Invictus Fitness, this guide is full of advice based on real world testing on elite athletes and hundreds of pages of peer-reviewed research. *Athlete-tested, Research-backed Supplementation Guidelines Inside, you’ll find a plethora of practical, actionable advice on post-workout supplementation. You’ll learn about which carbohydrate and protein sources are best, how much to take based on your goals, and more! *Reference Charts and Goal-Based Post-Workout Recipes For the sake of convenience, you’ll find useful reference charts and done for you recipes that tell you exactly what to take for any given goal. Want to optimize for fat loss? Muscle gain? CrossFit competition? It’s all inside the book. *Nutrient Timing Guidelines Based On When You Train Not sure how to optimally structure your meal timing for two-a-day training? Should you eat something if you’re training first thing in the morning? We went above and beyond and included these as well. Inside, you’ll find sample meal timing guidelines used by Invictus athletes for training at any time of the day. *Recommended Supplements And Bonus Chapters Don’t waste your time with poor quality supplements. You’ll find a list of recommended supplements that are used by Invictus athletes and coaches. Also, included in the book are two bonus chapters that cover supplement protocols for optimizing your sleep and suggestions for optimal pre-workout supplements.

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

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    Post-Workout Supplementation: An Evidence-Based Guide To Optimize Performance and Enhance Recovery

    Several proven supplements especially shine in this roleA Good PlanMeeker AveDirectly after working out when supplies are low, citrulline helps to bring those levels back to normal levelsWhile in theory this sounds great, there is essentially no evidence to back up that this is actually validJust like you make your greatest growth gains while at rest, your best time to recover is while sleepingFinally, a phenomena known as parathesia occurs with ingestion of Beta-alanine, do not be afraid of the "pins and needles" feeling it inducesThis suggests that leucine, in combination with carbohydrate, can enhance recoveryIt, together with the other BCAA's, can increase protein synthesis, prevent protein breakdown, and speed up recoveryMitochondria are essentially the powerhouse of energy, providing almost all energy required for humans to function

     

    All rights reservedProtein in general is used by muscles for repairing and rebuilding, but whey in particular has numerous benefits in aiding recovery that go beyond the basic benefits of protein consumptionUnderdosing: That said, one of the biggest problems of poor supplements come from under dosingAlcohol can be particularly damaging if caffeine and creatine supplementation are in effectNutritionRecipesMeal PlanningDiet PlansCalculatorsNutrition TipsSupplementation Post Workout Basics - Optimizing Glycogen! Christopher Mohr November 01, 2013 When you workout, you deplete muscle glycogenAs this over training takes place the caffeine also acts as a diuretic

     

    Alcohol inhibits protein synthesis which is the main mechanism for muscle recoverySeveral studies have demonstrated that maintaining baseline levels actually enhances the immune system by reducing the risk of illness and infectionWMS bypasses the stomach and is absorbed in the intestines which allows faster replenishment of glycogenHowever, Nitric Oxide runs into one potential problem that may not only hinder recovery, it may also hinder performance in the gymGlycocyamine: Glycocyamine was once believed to have the potential ability to assist the body in manufacturing creatine

     

    Two mysteries escalate simultaneously in Marianne Mitchell's vividly written novelThese tablets should be relegated to the annals of bodybuilding history and replaced with a powdered BCAA productLogic tells us that more reps at a given weight, equals more gainsAlthough there are many supplements which could possibly be effective in this rule, I've chosen the two most effectiveA good strategy for incorporating antioxidants into a recovery stack is to pick a few and take them 2-3 times per day with one of those doses taken immediately after a workoutCasein is released slowly into the bloodstream and some say can last in the body 4 to as much as 8 hoursIt is best consumed immediately after a workout when it will be absorbed rapidly and used to aid the body in recoveryThe question "Where's Zola?" forces Crystal to confront another, equally baffling question: Now that her life has changed so dramatically, who is Crystal?

     

    I believe that all four together would bring about the best results as far as speedy recovery and gains in mass/strengthWhen hyperinsulinemia is coupled with high quality, quick acting protein, such as whey protein isolate and free-form amino acids, there is a synergistic relationship that occurs among themThat is, Nitric Oxide has been long known to inhibit entry of Ca2+ into the mitochondria 3Since carbs do nothing to enhance nitrogen balance, which is dependent on protein intake, you need to also ensure protein is a component of your post workout drink or meal (PWO)A 40-50 gram serving taken with whey protein would be an optimal way to enhance recoveryLook for a product with effective ingredients like tribulus terrestris, avena sativa, and nettle root b2ff6ad845

     

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