-: Post-workout supplementation.
I need some form of amino acids.
The cheapest form is gonna be in some completely,
complete and easily digested protein source,
like a whey protein.
Other sources of protein, they can be valuable, right?
Whether it's egg whites or beef
or vegetable-based proteins, hemp proteins.
But you need to fortify those with essential aminos,
usually, or at the very least, added leucine.
And they tend not to have as high of essential aminos
in them, whereas whey protein tends to be higher
in leucine, higher in essentials.
Vegetable-based proteins tend to be higher in glutamine,
lower in essentials, right?
So I like vegetable proteins for meal replacements
and putting people on a detox.
And people that can tolerate whey,
I prefer a undenatured quality whey protein for their source
of essential aminos post-workout.
It's not as important to add that leucine or extra aminos
when your dose of, if you're using a substantial dose
of this, chances are you're gonna get a lot of that, right?
But some people, from a digestive standpoint or whatnot,
there may be limitations on what they can use, right?
Or appetite even, right?
So maybe if they have a really big whey protein shake,
it affects their ability to get their post-workout meal
'cause they're just too satiated from it, 'kay?
Taurine, two to four grams, calm the nervous system,
get the body over to recovery mode faster, right?
So if we take that taurine,
remember it helps us rebalance the electrolytes,
calm the nervous system down.
The nervous system gets calmed down, we can switch over
to recovery mode faster and it's really good
for glucose uptake and getting nutrients uptake.
'Cause as soon as that nervous system gets over,
our whole body can get to nourishing the cells
rather than the hormonal and neurotransmitter environment
of let's be bringing energy out of the cells, right?
So let's get that cortisol down, get nutrients partitioning
into the cells for recovery.
Fast-digesting carbohydrate.
Again, proportionate to your ability to digest it,
the amount of work that you did, right?
And your goal, right?
So am I trying to get an insulin response
or am I trying just to replenish glycogen
and I'm gonna depend on this workout
stimulating glucose uptake on it's own
and I don't want a lot of insulin with it, right?
So insulin or no insulin, gotta make that decision
when you chose the amount of carbohydrate.
Creatine, especially with your carbohydrates,
'cause between the training and carbohydrate,
it's gonna maximize your creatine uptake.
So it's gonna be one of your best times
to take your creatine.
You're gonna get the most of it
in the muscle cell that way, right?
And an additional five to 10 grams of glutamine
if you're doing very high volume workouts, 'kay?
For kidney health, alkalinity and nervous system health.
So, continuing on the post-workout to the post-workout meal.
We're gonna basically look if we can get the same things.
We need carbs and we need protein, right?
Some things that we're gonna add in there
are gonna be greens and superfoods.
Fat, we wanna basically still keep low, minimal.
The only fat that should be there is whatever happens
to be in your lean protein, right?
And then any, if somebody's appetite is limited, right?
So they have their high glycemic carb, their white potato,
their white rice, their quinoa,
whatever it may be, and their lean protein.
If people have poor appetite, then maybe you can fortify
a little bit of amino acids with that whole food fuel,
if they're just not able to, the appetite
is not allowing them to get in the calories.
Or maybe their digestion isn't that great
and so we're gonna add some free aminos
that don't require a lot of digestive work for them, right?
So the, we could fortify that meal if needed, 'kay?
And people that have really healthy digestion,
we'd like to stick with whole food here, if possible.
When we look at maximizing recovery
outside of just nutrients, sleep is gonna be.
I don't wanna say sleep is more important
for recovery versus, in hypertrophy, versus neurological.
It's gonna be very important for both.
But I would definitely say sleep quantity
is the most important in terms of hypertrophy.
So you tend to need more hours of sleep
when we're doing higher volume works because you need
to spend more time getting the inflammation system
to calm down, right?
And you need to, the liver needs to spend more time
actually dealing with stuff as well, too, right?
So that inflammatory process tends
to do the most calming down while we're sleeping, right?
So when we do high volume work,
we tend to need more sleep, right?
So I definitely need an hour more sleep
when I'm training than when I'm not.
And if I'm doing really high volume work,
like if I'm actually doing hypertrophy,
I will need about two hours more, right?
So I can get by on seven hours of sleep if I'm not training,
which is too much right now.
If I start training, eight tends
to work out good for my recovery.
But nine hours of sleep tends to be what I need
to actually make good progress
in a hypertrophy phase, right?
So two hours more than my non-training state.
Protein quality and digestion are essential,
so we need amino acids and we need digestion to be good.
If digestion is another source of inflammation, right?
Then we got two stages of inflammation
and I'm not getting all the nutrients that I need.
That's really bad for hypertrophy.
So you need to get people's guts healthy
or you need to make the adjustments to their diet
so that they're eating foods that aren't bloating them
and aren't getting them inflamed for them to recover
properly from a hypertrophy training phase, right?
If a person has a bad gut, right, guess what?
This is not gonna be the phase for them, right?
So we're gonna talk about that in the assessment module.
If you're already inflamed,
guess what method you're not gonna train?
This one.
Healthy fats and oils, so omega-3s are huge
because they help regulate inflammation.
So inflammation isn't bad,
we want inflammation to do it's job.
It's important for getting the satellite cells
to donate their nuclei, so that we can recover better
in the future, but when inflammation doesn't go away,
then we never get into protein synthesis mode.
We never get into regenerating those ribosome
so that we can actually use those extra nuclei, right?
So inflammation needs to come but then it needs to go.
If it doesn't go and we have chronic inflammation
or metaflammation, then we have a lot of issues
and it really messes with our insulin sensitivity
and our ability to do protein synthesis.
So omega-3s work on, basically, helping support
the part of the immune system
that resolves it, that finishes it, right?
So when your omega-3 status is really low
and you've been really high in omega-6s,
we need omega-6s to be able to initiate
the inflammatory response but if I have really high omega-6s
in my diet and no omega-3s, guess what?
I'm really good at turning inflammation on
and I'm really poor at turning it off, right?
So what do you think that's gonna do to my recovery?
What do you think that's gonna do to my ability
to stay sensitive to this type of training, right?
It's gonna make it very difficult for me to recover.
It's gonna make it take longer, all right?
It's gonna make it harder for me to run protein synthesis.
It's gonna make it harder for me
to replenish glycogen levels 'cause those cells
aren't gonna be as glucose-sensitive
or as insulin-sensitive, right?
So I need to make sure that I have
a healthy omega-3 balance.
You can get your omega-3 to 6 ratios checked
with a finger prick now, with an Omega Quant thing,
so there's no reason, you know, if you are serious
that this isn't something that you look into.
And the omega-3s are probably one of those things
as an athlete that we need
a maintenance-level dose all of the time.
But you may need to front-load them
before hypertrophy phase so that, when you go in it,
you are ready to get that inflammation calmed down
after every workout, 'kay?
If we look at adding nutrients, right, to maintain health.
In this phase, because we're taxing all of the systems.
Everything from electrolytes to glycogen levels
to a little oxidative stress, little lactic stress,
everything is getting beat up,
so extra micronutrients, right?
So you might need extra B vitamins.
You might need extra multi.
You might need more minerals.
You might need to do more things
for inflammation on your off days.
You might need to do some things to make sure
that you're maintaining a healthy glucose transport, right?
So we're moving, we're burning a lot of glucose
and we need to take a lot of it in for recovery.
Well we need more things like magnesium and chromium, right,
to maintain a healthy response to carbohydrates and insulin.
So if we're producing a lot of insulin,
we're also gonna burn up a lot of zinc, right?
Our pancreas is gonna use up a lot of zinc
or lose a lot of zinc, right?
So if I'm using a lot of carbohydrates to put on muscle,
those minerals and those micronutrients
become very, very important, 'kay?
And if I do that, if I keep my nutrition good, right?
And I keep, my omega-3s are good
so my inflammation comes down, I'm able to deal
with the oxidative stress well
because I have enough vitamins that I'm taking in
off greens and electrolytes, right?
Then my, gonna be more likely to put on muscle
and less likely to get into the stage
where my calorie excess is just starting
to make me shift over to storing fat, right?
So if you wanna be able to bulk longer in hypertrophy phase,
gain muscle longer, especially lean muscle, right?
'Cause a lot of people, because of the breakdown
that starts to happen between the high-calorie diet
and the stress or hypertrophy training,
they start actually gaining more fat than muscle
from the same type of training,
the same type of diet, right?
And they get stuck in that forever-bulk mode of
well, I'll just train more and eat more
and train more and eat more, right?
And then, you get in that scenario,
you cut back down, what'd you gain,
two pounds of muscle, right?
That's, how much of that time where you spent actually
just breaking down your body and gaining fat, right?
You might have gained more muscle
if you stopped halfway through that cycle,
reset your body, rebalanced this.
Or just simply managed your nutrition
and stuff better, as well.