As discussed in my previous article on post-workout nutrition, the post-workout meal can be the most important meal you consume during the day, especially if you are a serious female athlete who wants to experience some serious results! After a hard workout, your muscles become “primed” and ready for the uptake of important nutrients to refill glycogen storage, ignite the repair process and stimulate muscle protein synthesis, also known as muscle building.
Research has shown that consuming the right post-workout nutrients immediately after training is superior to consumption one hour later. In addition to whey protein isolate and whey protein concentrate, there is also whey protein hydrolysate or WPH, which undergoes more processing than either the isolate or concentrate, and thus can be considered a higher quality protein.
Branched-chain amino acids, or BCAAs, are a critical nutrient for reducing muscle catabolism or breakdown and stimulating protein synthesis, and since whey protein hydrolysate is not always that easy to find, and can be a bit expensive, you may want to opt for BCAAs as a good alternative. High-glycemic carbohydrates are fast-digesting carbohydrates that can work quickly to reload and restore glycogen levels immediately after a strenuous workout to help initiate recovery. Creatine is one of the most popular post-workout supplements for anyone who wants to gain lean muscle. After an intense and exhaustive workout, glutamine levels in the body can become depleted, which can halt muscle recovery and repair. Glutamine has been shown to aid in recovery, reduce protein catabolism or breakdown and increase protein metabolism. Lauren is the creator of Sexy, Strong and Fit Online Coaching Services specializing in transforming women to fitness model condition.
In my video blog today, I explore fat burning supplements and share some education that is much needed by the public.
I help you to understand what their metabolic effects typically are, the costs to the body, and how the long-term result is typically yo-yo weight loss at best. I conclude my vlog by offering my 1-2-3-4 approach to keeping your body balanced and healthy.
I hope that my knowledge regarding the body and these kinds of supplements are taken to heart and shared with those who feel the need to use them.
Here you can see me teaching my students how to perform a comprehensive assessment of an individual’s breathing. We all had a great time, learned a lot, cleared a lot of pent-up emotion, and feel much better for it.
I hope to put another blog up this week, but I’m very busy teaching, so please know that I’ll share something as soon as I can do it authentically as a gift from my heart.
Useful information mentioned by you that make this blog helpful for those who want more knowledge on the fat burner. And whether you are a bikini, figure or fitness athlete, or just want to get in your best condition ever, post-workout nutrition cannot be ignored. This vital time after a workout has been termed the “window of opportunity,” meaning without proper nutrition, you will miss this vital chance to maintain and develop the lean and firm body you desire!
Since we have already covered nutritional needs post-workout, let’s now take a look at the top five supplements you should highly consider consuming post-workout to maximize recovery and ensure you obtain a full return on your hard work in the gym. WPH undergoes a high degree of hydrolysis through an enzymatic reaction, which breaks down the protein into small fragments called peptides.
BCAAs are metabolized in the muscles, result in greater muscle growth, and can work to prevent muscle breakdown.
Its presence is found in the blood, gut and the skeletal muscles and is used as a main source of fuel for the immune system. Lauren has over 15 years of experience as a trainer, supplement consultant and nutrition expert.

Let’s have a look as I cover some of the common ingredients found in fat burning supplements. I also show how you have to be very careful looking at studies because their results can be dangerously misleading! Initially, take half the recommended amount (one (1) capsule 2 times daily) for the first 7 days to determine your tolerence. According to some studies in rats, it can inhibit a fat producing enzyme called Fat Burning Pills - Do They Really Work? What’s more, if you are currently following a strict diet for competition, this timing becomes even more vital, as lack of proper nutrients post-workout can lead to muscle breakdown, improper recovery, and leave you open to injury!
Within our guts are transporters called PEPT1, which are specifically designed to transport peptides. The most important BCAAs for muscle synthesis and repair are isoleucine, valine and the very important leucine! High-glycemic carbs, which are usually classified as simple sugars, work to quickly raise blood sugar and hence insulin levels.
Creatine works by providing muscle cells with the energy they need to perform more work, through the generation of ATP— our muscles’ energy source. Glutamine is considered by some as being conditionally essential, particularly in states of injury or compromised immune function.
The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise.JISSN. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. Acute response of net muscle protein balance reflects 24h balance after exercise and amino acid ingestion.
Creatine Supplementation Enhances Muscular Performance During High-Intensity Resistance Exercise. In fact, the peptides can bypass the slow digestive process that regular proteins undergo and pass directly into our muscles, where they can regain a positive protein balance in the muscle to ignite protein synthesis and muscle building quickly. After training, injury to the muscle cells occurs, causing our immune systems to induce the recovery process to help repair tissue damage to muscles.
To top it all off, WPH can be absorbed in as quickly as 10 minutes, making it a perfect post-workout protein supplement choice.
When leucine concentrations are low, the muscle activation pathway shuts off, allowing the body to start using hard-earned muscle as fuel! Simple sugars such as dextrose or maltodextrin are common post-workout carbohydrates, but more recently, waxy starches have started to become popular alternatives. Clinical studies show that creatine can significantly increase lean muscle mass in as little as just two weeks. Supplementing with glutamine decreases the amount of glutamine that is taken from muscles to aid in immune function. Consult a physician before using this product if you have any preexisting medical conditions, including high blood pressure, heart or thyroid problems, nervous disorders, diabetes, or are taking any medication. Oz had to say about it, and doing Celebrity Steroid Alternative, Get Jacked Fast with this Miracle pill to burn fat dr.oz Dr.

There are a few 100 percent pure whey protein hydrolysates on the market today— look for one that has a high degree of hydrolysis, and offers up a high concentration of other essential post-workout nutrients, such as branched-chain amino acids and glutamine.
However, supplementing with leucine raises intramuscular concentrations, causing activation of muscle protein synthesis once again. Waxy starches are carbohydrates derived from various sources, such as rice, barley and maize, also known as corn. If that’s not enough, it also plays a role in improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. By supplementing with glutamine post-workout, you can reduce the amount of muscle breakdown that happens during a workout.
Limit the use of caffeine containing medications, foods or beverages while taking this product because too much caffeine may cause nervousness, sleeplessness and occasionally rapid heart beat.
Waxy maize is a fast-acting high-glycemic carbohydrate, which has a low osmolarity rate compared to dextrose or maltodextrin, meaning it can be absorbed quicker and directly by the intestines, where it can immediately be assimilated into muscles to replenishing glycogen stores and energy. Women tend to have much higher natural levels of muscle creatine versus men, which means we do not need a high dose to increase stores and experience all the benefits creatine has to offer. The glutamine available in the muscle cells will then be available to help maintain muscle protein balance and can be used to fuel the recovery process. Leucine can be used on its own or as part of a BCAA supplement— opt for powdered options, which act fast to deliver the nutrients you need quickly to spark the recovery process. Because of its fast absorption ability, waxy maize has the ability to shuttle other important post-workout nutrients into the muscles. Research has also shown that supplementation with creatine in women cannot only increase strength but also reduce body fat! Waxy maize or other high-glycemic carbohydrates, such as dextrose or maltodextrin, can be purchased on their own, but can also be found in many pre-made post-workout powder supplements, along with the other key post-workout nutrients mentioned on this list. Unfortunately, creatine can sometimes cause bloating and water retention— two things most women do not want to experience from a supplement!
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If you choose to make your own post-workout mix, combine your high-glycemic carbohydrate in a 2:1 ratio along with your choice of protein.
Water is needed for transport of creatine into the muscle cells, and can therefore cause increased water retention in the body.
For maximum benefit, do not combine with protein or BCAAs, as these supplements can compete for up-take by the muscle cells; reserve glutamine for approximately two hours post-workout.
Despite this factor, the benefits of creatine supplementation still outweigh the negatives. Also, consider reserving creatine use for the off-season or muscle-building phase, to avoid unnecessary water retention come contest or bikini season!

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