-: Now let's move to the intra-workout and peri-workout,
you know, whatever your preferred nomenclature is.
Should you use BCAA's during metabolic training?
Lower dose, if you're going to do it.
We shouldn't be causing a lot of muscular damage here,
our goal is not necessarily hypertrophy,
or a big dose of losing our amino acids.
Basically, the branch chains are in there
as a fuel source to the liver
to continue to provide glucose and to,
kind of help keep you from making more
cortisol than you need.
So, carbs are a better option,
if that is an option for you,
depending on what state you're in
in terms of your programming,
the dietary strategy that you're trying to use.
Carbs are also, or tend to be, cheaper,
so, I would rather be providing carbohydrates
because this essentially what I'm using branched-chains for,
they're going to go to the liver
and I'm going to make glucose with them,
during this type of training.
So, might as well just use the carbohydrates,
if you are going to use them BCAA's,
you're going to use, like, the minimum dose.
So, like, that whole, like,
six grams of branched-chains is based off of aerobic work,
that six grams applies more to this type of
training than it does to hypertrophy
or neurological-based training.
With carbohydrates,
definitely want to have carbs in there,
unless we are depleting,
I talked about maybe incorporating some MCT's
for the mental side, not necessarily-
you're not trying to fuel the workout with MCT's.
You're just trying to give yourself enough mental energy
to get that workout started when you're depleted,
and then let your metabolic hormones
do the thing that carries you through the other
80% of the workout.
The dose is very dependent
on how many carbohydrates you need,
because it's going to be dependent on
what am I training, like muscle groups,
how many of them, how big are they,
how demanding is the workout,
how much volume am I doing,
is it more of an oxidative stress that I'm going for,
or more of an el lactic based stress that I'm going for.
And then how depleted am I going,
and where am I-
where's my muscle glycogen at?
So, obviously, the lower my glycogen level is going in,
the more I'm going to need to depend on
those intra-workout carbohydrates.
Keep in mind that no matter how many
intra-workout carbohydrates you take,
you will never be able to supersede the
effect of having muscle glycogen,
because glycogen is right there in the muscle,
ready to be used.
This stuff, it has to go through your digestive tract,
through your bloodstream,
find it's way to that tissue,
be taken up into that tissue, and then can be used.
It's a long, long way from being readily available
to the muscles that are trying to use it.
Is it better than not having any carbohydrates?
Yes, so basically, if you're depleted,
the whole purpose of taking the intra-workout carbohydrates
is to make your liver's job easier
because you're doing a workout where it's going to be
trying to pump a bunch of glucose to your muscles,
and so these carbohydrates are going to help
buffer that effect.
Because ultimately, when we're trying to do this,
like, say you're trying to get, you know,
you're body comp down or whatnot,
we're not trying to kick your liver,
you know, just for being there,
during these training sessions,
we're trying to stimulate growth hormone.
We're trying to stimulate these muscle groups
to take up more carbohydrates and
nutrient partition to lean tissue
to starve off the fat, so to speak,
without having to diet to extreme levels.
So, that is what the purpose of those,
those intra-workout carbohydrates is for.
It's not a performance replacement for glycogen.
Will it increase some performance to some level
if you're depleted?
Absolutely.
Even if you're not depleted it will improve
it a certain amount,
but you can't...
Like, if somebody had full glycogen
and somebody was empty and took a bunch of[
intra-workout carbohydrates,
the person with the glycogen level will
outperform the person with the mass
of intra-workout carbohydrates any day.
Glutamine, I really like glutamine here
because one of the aspects that glutamine has,
is it helps you clear acid at the kidney level.
So, glutamine here is very good at helping you
clear all of that metabolic waste.
So, you use glutamine in the kidneys
to be able to neutralize that,
and you can pee out all of the byproducts.
So, in terms of protecting your kidneys
in high-protein and, you know,
lots and lots of training,
especially metabolic-style training,
glutamine is very, very valuable there.
It's also just going to help you clear waste
so that you can recover faster.
You're able to, you know, alkalize your body easier
by having that glutamine there, as well.
So, that will, then, get you to recover faster,
your stress hormones will go down faster,
palace train.
The carnitine fumarate,
so we had some pre-,
again, spacing that out a little bit here,
you tend to only be able to absorb
a certain amount of carnitine at a time,
so I like to space it out,
a little pre, a little intra.
If I'm going to have a carnitine intra
during a metabolic phase,
I'm going to focus more on the peripheral, pre-workout.
I got the brain going with maybe the acetylcarnitine,
so if you were not going to combine them at the beginning,
you could do acetylcarnitine pre,
and then the fumarate intra-workout,
to get more of a fat burning benefit from that.
Citruline also, same thing.
I tend to like to split that dosage.
So, whatever dosage is going to be optimal for you,
I like to divide it between the two.
What I find is sometimes people will take,
especially during this type of training
because they're just burning through so much glucose,
is that citrulline, they'll take it,
they'll have a great pump at the beginning of the workout,
and they'll actually start to fade away towards the end.
So, splitting that dosage up could help that,
the other thing that can happen,
and I'm just kind of-
Cheat here, ahead a little bit,
is that if you are losing your pump
during metabolic training,
chances are, you may be getting too much oxidative stress
and too much inflammation,
because that stuff will just absolutely destroy
nitric oxide and you will definitely
lose your pump regardless of how many carbohydrates
you are taking in.
So, it's not always just that you ran out of citrulline,
like, we're using this to make your pump
and your blood flow better,
like supernatural, if you will.
If it's, like, sad, well that's not lack of citrulline,
that's likely over-producing
oxidative stress or inflammation.
So either your training program is not
the correct stimulus, or is just too much,
or too long, or you need to look at the volume,
or maybe you just...
You're using a rep scheme or whatever,
that is more intense metabolically
than what the person needs at the time.
And again, the beta alanine, same thing.
Just spacing that out,
so having some of that intra as well.
This, just so you know, can be taken away from training,
to help bring up those muscle carnitine levels,
I just want to, just make that clear,
that it doesn't have to be taken
right at the workout for that benefit,
but in terms of buffering the lactic acid effect
and allowing you to perform better,
during that type of metabolic stress,
then you do need to take it around the workout.
Post workout, here.
We're going to look at two focuses.
One, if we're focusing on body composition,
the other, if, say, hey we're doing a metabolic phase,
because we're trying to improve our ability to recover
from hypertrophy training or whatnot, like,
where you're putting a hypertrophy phase
in our periodization but not necessarily
for the sole goal of fat loss,
but we know we're trying to enhance the qualities
of other portions of training.
So, basically, this one we're trying to lose body fat,
then the next example will be,
we don't need to really lose any body fat,
or what we do need to lose is small, okay?
So, in this case we're going to focus
not really on taking a bunch of whole food protein,
or protein powder,
but mainly focus on using some essential amigo's.
That's just going to allow me to get to the
recovery process that I need to do right away.
If I do use a complete protein powder,
it will be a small dose,
like 20 grams.
We're not going for a huge spike of insulin here,
or a huge spike in leucine,
what we are trying to do is just provide
the nutrients and co-factors for
what little stress we put on the tissue mechanically,
to recover.
Creatine here,
if you're having some carbohydrates,
because that's going to help that creatine come in,
if you're not having carbs post-training,
then skip the creatine,
you won't absorb it well enough,
better to use it at the other intervals.
Taurine, probably one of the most effective
amino acids that you can use for recovery,
it's also super cheap,
so, you have no excuse not to use this one.
So, the way taurine works,
is it helps you rebalance the electrolytes
within the cell,
so you have this organ called the
endoplasmic reticulum in most of your cells,
and the muscles refer to it as a
sarcoplasmic reticulum,
that's essentially got the same function,
just in two different tissues.
What it does, is it helps rebalance all the
calcium and minerals and electrolytes that get moved
as you're doing all these contractions.
So, the faster that happens the faster the cell
kind of gets to that homeostasis where
it can focus on switching over to recovery,
focus on replenishing nutrients.
So one tissue that really needs to
rebalance electrolytes afterwards is the nervous system
and when the nervous system is still agitated,
you're not going to be very good at switching
into recovery state,
when the nervous system starts to calm down,
then your whole body,
systems and cells together,
can all focus on optimal recovery.
So what you'll see with taurine is it helps
calm the nervous system down,
and it helps rebalance the cells,
and what you get is an improved
insulin sensitivity and improved ability
to mobilize and use glucose,
post-training by using the taurine.
So, rather than using something like
a GDA or something that's going to try and
force glucose into tissues,
this simply helps create the shift
to get there.
Another important thing is that magnesium and taurine
are very important for cardiac health,
and they get depleted during this type of training,
during metabolic, during very dense training,
very high cardiac output training.
So, you'll start to deplete taurine from your heart,
and that's where you can actually get to the point
where you start having an elevated heart rate
from your training,
and it's like "oh, I'm under-recovered."
Well, one of the reasons you might be under-recovered
is you've been depleting that taurine and magnesium,
so replacing that post-training,
can, essentially, get you to, you know, recover faster,
and then if you're tracking your heart rate
during this type of training,
you're going to have to see if you're
ready to go, HRV as well,
the taurine post-training will help improve those factors,
both from metabolic perspective,
nutrient producing perspective,
but also from a,
just overall cardiovascular health perspective.
Two to ten grams of glycine,
focus on the, on the two there.
So, glycine is really good if you're focusing on
a workout where you're trying to
get a growth hormone release.
So, the growth hormone,
boosting amino acid if you will.
That being said,
it's also an extremely good detoxifier,
especially if things like petrochemicals and stuff.
So if you take too much glycine,
you will poop your pants.
Like, literally poop your pants, you know?
You can't trust a fart on too much glycine.
So, you start at two grams and work yourself up,
and the other thing with glycine is
glycine is sweet,
so it tends to be one of those things that
people don't mind taking a lot of,
because it kind of has a sweet taste to it.
You know, so, bad prank for somebody,
is to put 20 grams of glycine in their protein shake,
but just make sure they're not riding in your car
on the way home, you know?
Because if they go to let one go,
yeah, it's going to be a little moist.
So, work your way up on that as well,
and again, that's only if you're really focusing
on the growth hormone portion.
There's a lot of good benefits of using glycine
when you're focusing on detoxification stuff too,
but in terms of context post-training,
you really want to limit it to what
you can digestively handle,
if the goal is growth hormone-focused workout.
Alright, so let's look at if we are focusing
on hypertrophy and we happen to be doing
a metabolic phase,
periodized in our hypertrophy work,
you can apply this same context, too,
if I was doing neurological stuff,
and I was jumping in to a metabolic phase
as a way to de-load from that neurological training
or improve my cardiac output so my recovery would be better.
So, in terms of this.
Now it's going to be more acceptable for me
to have a larger dose of proteins,
so, now, yes, we can have some whey,
some essential amigo's,
some added leucine or whatnot,
because, like...
There may be a small hypertrophy effect,
but we definitely want to do,
in this case,
is we want to make sure that anything that we did do,
in terms of muscular damage,
we're making sure that we're over-
you know, allowing for that to recover,
we're definitely providing the resources there.
When we're focusing on body composition,
we're willing to sacrifice a little bit of that
post-workout window for the muscle tissue to recover,
in order to make sure that we're not
losing out on being able to get that
metabolic shift and that nutrient partitioning,
we kind of want that muscle tissue to be yearning
a little bit more when our focus is body composition
than when we're just doing this as a way to
maybe train our mitochondria
in between hypertrophy programs.
So, taurine, still going to be there,
still going to happen to have those same benefits.
Fast digesting carbohydrates,
obviously, if I'm doing a metabolic phase,
and my goal isn't pure fat loss,
I'm definitely going to want to be replacing
those glycogen levels after every workout
so that I can recover as fast as possible,
get as many of these workouts in,
be able to train you at a high frequency,
so that I can get the benefit of this thing,
and then periodize out of it.
So, you want to make sure that you're having
carbohydrates post-training to
get that glycogen restored,
and then, obviously since we're having carbohydrates,
creatine is a good thing to have in there.
With the creatine amount,
it's up to five grams.
Keep in mind that,
if you're taking creatine regularly,
you don't need as much.
So, this may be as little as five grams a day total.
So if you're spacing this out,
you know, maybe it's only two grams,
but, there's loading protocols and stuff
that you do with creatine, but that's tangent.
Not going to get on, right.