-: In terms of the meal after you train,
electrolytes and greens, so,
when we look at electrolytes,
especially after metabolic training,
you'd be looking at an electrolyte formula
that has more of a buffering effect.
Like sodium, potassium, bi-carb.
The product I really like is Synerplex by KT-Solutions.
It's basically engineered to mimic
what the cell's environment needs to be
so it's very good at helping replenish electrolytes there.
But let's not, this just isn't like sodium, potassium.
It's phosphorous and bi-carb in there
to help restore alkalinity.
The other thing is looking at greens.
In a superfood, not necessarily, like,
sitting down and having a big kale salad,
but you could also juice some things together,
something like that if you wanted to,
instead of doing a powdered source.
But for the most part, from your convenience perspective,
and from being able to get in a variety of plant nutrients,
if you're gonna juice, you're probably not
gonna juice 20 or 50 different types of plants,
you're probably gonna do, like, one, two, or three.
So, I really like the greens powder
for that type of variety.
The reason you may not take this
immediately after the workout,
but probably push this back a little bit,
so to the meal, rather than the shake,
is the fact that all of this alkalization
and this is gonna be full of antioxidants,
a lot of what we're trying to stimulate,
with metabolic training is,
we're trying to get that lactic acid level up,
and the corresponding effect that goes with it.
So, while on a cellular level, like,
the individual muscle cells,
that lactic acid isn't a stimulant,
from the liver and the growth hormone response,
it is a signaling compound.
So we don't wanna offer that right away
by taking a bunch of electrolytes.
So they've done research on people doing hip protocols,
and they've had them take sodium bi-carb,
which is just a big dose of buffering electrolyte,
during the protocol, and what happens is it neutralized
the growth hormone response that they otherwise
would've gotten from that type of training,
and it decreased the insulin sensitivity increase
that they would've gotten from those hip protocols.
So you don't wanna buffer that effect.
Same thing with high-dose antioxidants.
Taking high-dose antioxidants pre this type of training,
that oxidative stress within the cells
can be a potent signaler for telling the body
to store more glycogen
and to be able to take up more glucose post-training.
So, we don't wanna completely neutralize that right away.
But, we also don't wanna be dealing
with excessive oxidative stress,
because then we're gonna get inflammation.
So, the way to do it is, you need to avoid
electrolytes and greens pre-workout, intra-workout,
and maybe not quite immediately post-workout.
You give yourself 30, 60 minutes to let
all those stimuli kind of run their course.
Then, afterwards, we amplify our recovery
by adding in those plant-based nutrients
that are gonna be full of minerals and antioxidants.
They're gonna help alkalize our body
and reduce any remaining oxidative stress.
Highly glycemic carbohydrates, if we still need more.
Normally, if you're doing high carbohydrates,
from a digestive standpoint,
it'll probably better to space them out a little bit,
having some in the shake and some immediately in the meal.
You have to look at everybody's individual digestion.
And, again, this is gonna be dependent on my goals.
Hypertrophy, if my goal is body composition
obviously, lower glycemic carbohydrates
if I'm focusing on body composition.
So, if I was gonna do,
if I was focusing on body composition,
but I was having some carbohydrates,
what I would probably do is make,
maybe, say the post-workout, immediately after that,
maybe make that a little insulogenic,
and get that cortisol driven down,
get my body switched over to recovery mode
a little bit faster, but then after that,
I wouldn't be focusing on boosting insulin again,
I would focus a little bit more on a lower,
lower glycemic or lower insulin load-based carbohydrate.
What that's gonna do is,
if the carbohydrates are trickling in there slower,
but my muscle cells are still ready to take them up
from the training session,
the muscle cells are gonna be taking up that glucose
at the rate that it's coming in,
but my body's still gonna be focusing on fat
as the fuel source that it's using,
and storing the carbohydrates for later.
If I take carbohydrates in excess of what I can
kind of store then for later in lean tissue,
then I'm gonna get that shift over
to where I'm gonna start burning
those carbohydrates for energy,
and if I have excess nutrients at the point in time,
starting to store some fat.
Lower fats, obviously, if we're having carbohydrates.
If we're not having carbohydrates,
then those fats can go ahead and come up.
And we wanna have a good quality protein source for here,
regardless of which goal we happen to be training for.
In terms of, just some of the things
that I think are the most essential.
In terms of recovering from metabolic work,
electrolytes and greens away from training.
So, we talked about having them post-training.
I think for these type of phase,
especially if you have people coming in
that haven't been eating extremely well,
or they're under a lot of stress,
you know, like, most people don't eat a lot of vegetables.
Most people don't get a lot of good-sourced minerals
or electrolytes in their body.
If this is somebody that's been working with you
for a long time, and has their nutrition really well,
this becomes a little less important.
But when you're stepping into this phase,
especially when you've got people that can really push.
You know, their stimulus that they need
for metabolic training is very high,
like the workouts are kinda sick,
those people are gonna need more of this stuff
away from training.
Right, so if they train in the morning,
maybe they have some two or three times
throughout the day afterwards.
So that gives that, having some time in the day
away from training where they
can incorporate these nutrients
can drastically affect the frequency
at which you can do this type of training,
as well as how much of
a nutrient-partitioning benefit you get,
'cause that's really gonna help you
lower your stress hormones and lower inflammation
during this type of phase
to be able to sustain continually getting the positives
without running into a wall
because of too much inflammation or too much stress.
Extra B vitamins and magnesium,
those two things are essential.
So, magnesium is needed to stabilize ATP
as well as very important
for being able to regulate glucose.
In this type of training,
we're moving tons and tons of ATP
and tons and tons of glucose,
so you can imagine I'm going to probably
burn through some of those magnesium-based enzymes.
Some of them are gonna get oxidized and broken down.
I'm gonna need to rebuild them,
and then B vitamins, obviously, to run the energy cycle,
to be able to perform.
Extra hydration.
You tend to sweat more during this type of training,
so make sure, if somebody's coming from doing
10 sets of three into a metabolic phase that,
you know, make sure they're more adequately hydrated.
A lotta times, you know, one, like this type of training,
yes, you will get thirsty,
but what you don't wanna have is people coming in
and they're chugging gallons of water during a workout,
and they're walking around, big water belly,
because their body's like, "You're super, you're way
"too dehydrated for this type of training."
And they'll just drink and drink and drink,
and it's just like, it's impossible to satisfy,
because at that point in time,
the blood flow is away from the GI tract,
because it's in the muscle tissue,
and so that fluid is not getting where you need it.
So you need to be hydrated going into the workouts,
not just during the workouts.
Extra antioxidants and detox support,
the key thing being here on off days.
So, if you go too overboard on these things,
one, with this type of training,
the liver's not gonna be a champ at detoxifying,
because it's gonna be dealing
with all the lactic acid that you're making,
and all the metabolic waste that's happening,
so you're gonna kinda bog that down.
You're gonna get behind on detoxification,
which is one of the reasons that metabolic training
is not something that you can do 24/7, 365.
You need to be able to do it for blocks,
and then phase out.
And with extra antioxidants,
if you take too many of those,
well then doing this type of training may become pointless,
because we're not gonna be getting any
of the oxidative stress that will do the signaling.
So, my suggestion is
on your off days, where you're not training,
we are gonna overdo the antioxidants,
and maybe do some things for the liver
to try and help it get more detoxification done
on the days it's not having to deal
with the training stress,
and on the days those antioxidants
wouldn't interfere with the training stimulus.
So your off days become kind of like
liver detoxification and antioxidant support days.
So, it's a training day for your other systems,
in a way, for them to kind a pick up the slack,
where they have, do the jobs they haven't been able to do,
because they've been too busy dealing with
the byproduct of doing this metabolic training.