The Official Supplement Thread

[Bboystyle]

• Muscle protein synthesis will remain above basal levels for up to 48 hours after resistance training, so consumption of protein/amino acids during this time may also aid in building muscle compared to times when exercise was not performed.

Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance a


This is for those of u who fall for the post work out scam

 

[The Coochie Assassin]

You are right that's why it's called supplements, Shakes are quick way to get in Protein In your system, Whey never take the place of solid foods, but after workout and between meals it's great

Same with creatine, you can get creatine from eating steaks also but who want to eat steaks before and after workout..

I'm not a average lifter, this thread is to talk about the benefits of what people are taking. No person should put anything in their body without knowing about what they taking

I just don't think you need protein quick in your system b. It's cool to have a shake and banana in your gym bag ready to consume after a workout but if you don't -- I don't think it's the end of the world and your gains are lost.

 

[Waterproof]

Breh, protein synthesis isnt a small immediate window. U need to be updated mr. 1991. Protein synthesis lasts from 24 to 48 hours. U dont need no damn post workout crap

This from a nurse who actually went to school for nutrition. Im not gonna hate or come at u rude but u need to redo your research breh

Man just give it up already, you said your peace and I said mines. Results talk, studies don't lie, and the body don't lie

 

[Waterproof]

I just don't think you need protein quick in your system b. It's cool to have a shake and banana in your gym bag ready to consume after a workout but if you don't -- I don't think it's the end of the world and your gains are lost.

Who said it was the end of the world, you surely didn't hear it from me, you basically saying the same shyt I'm saying

 

[Waterproof]

• Muscle protein synthesis will remain above basal levels for up to 48 hours after resistance training, so consumption of protein/amino acids during this time may also aid in building muscle compared to times when exercise was not performed.

Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance a


This is for those of u who fall for the post work out scam

No shyt smart guy, do you even know when the body absorb the most nutrients, and minerals, vitamins to repair itself it's when your body in a Catabolic state, that's after when you workout.

Why because your body will take the good and send where it needs to go..

During Protein Synthesis in that 48 hours, your body will not take carbs like your body will take fast carbs, because your insulin will not take it to where it needs to go it will turn into fat..

Stupid smart people, have no idea how the body takes different supplements and move it where it needs to go

 

[Bboystyle]

No shyt smart guy, do you even know when the body absorb the most nutrients, and minerals, vitamins to repair itself it's when your body in a Catabolic state, that's after when you workout.

Why because your body will take the good and send where it needs to go..

During Protein Synthesis in that 48 hours, your body will not take carbs like your body will take fast carbs, because your insulin will not take it to where it needs to go it will turn into fat..

Stupid smart people, have no idea how the body takes different supplements and move it where it needs to go

Be an outdated misinformed idiot brehs

 

[Waterproof]

Post Workout Carbs and a article that tells you why afterworkout is the best time to get your post workout Supplements in. Always follow science not Bro Science

I get my carbs in right after my workout with a shake, here's why and I use Carbo Plus

There are really only two times of the day to take in simple carbohydrates: first thing in the morning and after your workout. Let's look at our options and the Glycemic Index of these options...

As many of you know, there are really only two times of the day to take in simple carbohydrates: first thing in the morning and after your workout.

First thing in the morning because you are coming off a "fast"—which is how ever long you slept the night before. So, at that time you want a simple carbohydrate source and a quick digesting protein source. Now, if you plan on doing morning cardio, skip the carbs and have a small protein shake, then when you do your cardio you will be burning mostly fat for fuel. When you're done, have your carbs and protein.

After the workout is the other time to take in simple carbs: this is critical because it starts the whole recovery/muscle growth process. Following a hard workout, your body is severely depleted of glycogen and glucose.

During the workout hard working muscles use glucose (usable energy) and glycogen (stored energy) for energy. As such, there is a point at which blood glucose levels (available energy) and glycogen levels (stored energy) get so low that intense exercise can't continue. There just isn't enough available energy for your muscles to use.

So what happens is that the hormone cortisol is secreted, this is your body's "stress" hormone and it has very catabolic effects. What cortisol does is eat up muscle tissue for protein and convert it into glucose. A process called gluconeogenesis ensues, producing glucose from these amino acids in the liver. The net result is a loss of muscle tissue.

The post-workout shake prevents this. It also allows insulin to be released, this is, as most of you know, one of several anabolic hormones in the body (if you are a natural trainer especially, you want to maximize the release of all your body's anabolic hormones through all available methods).

So, whey protein is your best protein source at this time because it is absorbed quickly, what is the best carbohydrate source? Well, we want a high glycemic carbohydrate source. This term refers to carbs that are high on the glycemic index (70 and above rates as high).

The Glycemic Index is a measure of how quickly a food raises blood sugar and hence insulin levels. Normally, it is best to eat lower glycemic foods so as not to initiate an insulin spike (55 and under rates as low). But post-workout, the exact opposite is true.

It is critical to get the carbs (and protein) to the muscle cells as fast as possible. As well, the elevated insulin levels will help to drive nutrients into the muscle cells. And again, high-glycemic carbs are best for this purpose.

 

[Bboystyle]

Myth 4: Your post-workout meal should be consumed immediately after your workout.

4 Post-Workout Nutrition Myths (That Are Actually Relevant)

 

[Bboystyle]

I hope u newbies who are reading this thread do your own research instead of relying on some douche bag who gets mad cuz im debunking his bro science

 

[Bboystyle]

Carbs and protein synthesis

This one is still tough for bros and non-bros alike the world over. You may have invested a lot of money shoving liquid carbs down your throat as soon as you’ve finished training. It can be a bitter shake to swallow when I tell you you’ve likely been wasting your time.

Yet, the science is pretty clear on this. Once you’ve had a modest amount of protein, carbs will not increase protein synthesis further. Even an “insulin spike” to push nutrients into your muscles doesn’t amount to extra growth. You’ve already done all you can to optimise things at that particular time point if you’ve eaten enough protein.

The Post Workout Carb Myth | Steven Kemp

 

[Bboystyle]

Guess these nikkas dunno what they talking about either

 

[sfgiants]

creatine started to sabotage my immaculate hairline
soon as i stopped taking that shyt, it flourished again

apparently it increases the DHT in your system which is the cause of hairloss. no thanks

 

[Waterproof]

I'm going to leave this right here, from Ryan D. Andrews, MS, MA, RD, CSCS

What is post-workout nutrition?
Post-workout nutrition is an intriguing topic and rightfully so. The basic idea is threefold:

• Post-workout nutrition is an intriguing topic and rightfully so. The basic idea is threefold:
  • The body deals with nutrients differently at different times, depending on activity.
  • What you consume before, during, and especially after your workout is important.
  • By consuming particular nutrients after your workouts (aka post-workout nutrition), you improve your body composition, performance, and overall recovery.
  Numerous studies have examined everything from the composition of the carbohydrate in post-workout drinks to exact amino acid combinations. Studies continue to reveal effective post-workout nutrition strategies for athletes and recreational exercisers of all types.
  
  Generally, post-workout nutrition has three specific purposes:
  • Replenish glycogen
  • Decrease protein breakdown
  • Increase protein synthesis
  In other words, athletes/exercisers want to:
  • replenish their energy stores
  • increase muscle size and/or muscle quality
  • repair any damage caused by the workout
  In doing so, they want to increase performance, improve their appearance, and enable their bodies to remain injury-free.
  
  Proposed benefits of good post-workout nutrition include:
  • Improved recovery
  • Less muscle soreness
  • Increased ability to build muscle
  • Improved immune function
  • Improved bone mass
  • Improved ability to utilize body fat
  These benefits seem to work for everyone, regardless of gender or age.
  
  Why are workout and post-workout nutrition so important?
  When we work out intensely, we damage tissues at the microlevel, and we use fuel.
  
  This is what ultimately makes us stronger, leaner, fitter, and more muscular, but in the short term it requires repair.
  
  Repair and rebuilding occurs through the breakdown of old, damaged proteins (aka protein breakdown) and the construction of new ones (aka protein synthesis) — a process known collectively as protein turnover.
  
  Muscle protein synthesis is increased slightly (or unchanged) after resistance workouts, while protein breakdown increases dramatically. We’re doing a lot more breaking-down than building-up.
  
  The relationship between these two parameters (rate of muscle protein synthesis and muscle protein breakdown) represents the metabolic basis for muscle growth.
  
  Muscle hypertrophy occurs when a positive protein balance can be established during recovery — in other words, when we make sure we have enough raw materials available for protein synthesis to occur, so that it doesn’t lag behind protein breakdown.
  
  This is especially difficult with endurance athletes as protein synthesis drops and protein breakdown goes up.
  body deals with nutrients differently at different times, depending on activity.
• What you consume before, during, and especially after your workout is important.
• By consuming particular nutrients after your workouts (aka post-workout nutrition), you improve your body composition, performance, and overall recovery.

Numerous studies have examined everything from the composition of the carbohydrate in post-workout drinks to exact amino acid combinations. Studies continue to reveal effective post-workout nutrition strategies for athletes and recreational exercisers of all types.

Generally, post-workout nutrition has three specific purposes:

• Replenish glycogen
• Decrease protein breakdown
• Increase protein synthesis

In other words, athletes/exercisers want to:

• replenish their energy stores
• increase muscle size and/or muscle quality
• repair any damage caused by the workout

In doing so, they want to increase performance, improve their appearance, and enable their bodies to remain injury-free.

Proposed benefits of good post-workout nutrition include:

• Improved recovery
• Less muscle soreness
• Increased ability to build muscle
• Improved immune function
• Improved bone mass
• Improved ability to utilize body fat

These benefits seem to work for everyone, regardless of gender or age.

Why are workout and post-workout nutrition so important?
When we work out intensely, we damage tissues at the microlevel, and we use fuel.

This is what ultimately makes us stronger, leaner, fitter, and more muscular, but in the short term it requires repair.

Repair and rebuilding occurs through the breakdown of old, damaged proteins (aka protein breakdown) and the construction of new ones (aka protein synthesis) — a process known collectively as protein turnover.

Muscle protein synthesis is increased slightly (or unchanged) after resistance workouts, while protein breakdown increases dramatically. We’re doing a lot more breaking-down than building-up.

The relationship between these two parameters (rate of muscle protein synthesis and muscle protein breakdown) represents the metabolic basis for muscle growth.

Muscle hypertrophy occurs when a positive protein balance can be established during recovery — in other words, when we make sure we have enough raw materials available for protein synthesis to occur, so that it doesn’t lag behind protein breakdown.

This is especially difficult with endurance athletes as protein synthesis drops and protein breakdown goes up.

Studies show that this trend can be reversed – specifically, protein synthesis is stimulated and protein breakdown is suppressed when you consume the right type of nutrients after exercise.

Protein is not the only concern, however. During exercise sessions, stored carbohydrates can be substantially depleted.

Thus, during the postworkout period, we require protein and carbohydrates.

The raw materials we give our body through the consumption of food/supplements in the workout and post-workout periods are critical to creating the metabolic environment we desire.

What you should know about workout nutrition
Availability
Availability strongly influences the amino acid/glucose delivery and transport.

In other words, in order for our bodies to use raw materials to rebuild and recover, those raw materials have to be available. And if they’re available, then our body is more likely to use them. Simply having the materials around can signal to our body that it’s time to rebuild.

We improve availability in two ways.

• Increased blood flow to skeletal muscle during and after exercise means that more nutrients are floating around more quickly.
• Providing an amino acid and glucose dense blood supply during and after exercise means that the rate of protein synthesis goes up.

Thus, we improve availability by having more blood circulating more rapidly, and by having more nutrients in that blood.

The “window of opportunity”
Some refer to this workout and post-workout phenomenon as “the window of opportunity”.

During this window, your muscles are primed to accept nutrients that can stimulate muscle repair, muscle growth, and muscle strength.

This window opens immediately after your workout and starts to close pretty quickly. Research suggests that while protein synthesis persists for at least 48 hours after exercise, it’s most important to get postworkout nutrition immediately, and within 2 hours afterwards.

If you feed your body properly while this window is open, you’ll get the benefits.

If you don’t provide adequate post exercise nutrition fast enough — even if you delay by only a couple of hours — you decrease muscle glycogen storage and protein synthesis.

As soon as you drop that last dumbbell, you should be consuming some postworkout nutrition.

 

[Waterproof]

Post-workout nutrition is essential and will produce better strength, body composition, and endurance results, according to your training goal.


However, there’s much confusion and debate as to what you need to consume and when you need it. This tip will tell you what we know for sure based on the research, and provide additional pointers from practical experience for best results.

A review of post-workout nutrition studies published in the Journal of the International Society of Sports Nutrition makes the following points:

1) Theoretically, there is a post-workout window of opportunity in which trainees need to consume nutrients immediately after training to achieve optimal rebuilding of damaged tissue and restoration of energy reserves. A supercompensation effect means that body composition and exercise performance will be enhanced if the proper ratio of nutrients are consumed during the “window.”

The importance and existence of the “window” depends on a variety of factors including training status (trained or untrained), age, volume and intensity of training, workout mode (aerobic vs. anaerobic), and training fasted or fed, among other things. Therefore, there’s no universal answer, but there are basics that
shouldn’t be ignored.

2) Muscle glycogen is a source of energy during resistance training: Studies show that a moderate volume can reduce muscle glycogen by between 12 to 38 percent.

But there’s also evidence that high-intensity resistance training with low muscle glycogen doesn’t impair anabolic signaling or muscle protein synthesis during the post-workout recovery period. This suggests that if you’re trying to lose fat, or improve your body’s ability to burn fat for energy, training in a glycogen-depleted state may not be a bad thing.

But, if you are training twice a day, whether in endurance sports or strength training, you should definitely take carbohydrates post-workout to replenish glycogen stores.

Additionally, if you are very lean and your goal is strength and muscle development, using carbs in the post-workout window is a good idea because research shown that glycogen is replenished faster during the first two hours after training. Best results come from taking carbs with protein.

3) High-intensity training with moderate volume (6 to 9 sets per muscle group) has been shown to reduce glycogen by up to 39 percent. But, this or greater volume typically requires decreased training frequency that permits for the replenishment of glycogen without urgent post-workout carb feeding. If you train exhaustively with recovery of less than 24 hours, carbs are called for, otherwise, they aren’t required for the purpose of replenishing glycogen.

4) Muscle protein breakdown is best prevented by eating a high-quality protein meal pre-workout, and then supplementing with protein after training. The authors suggest that the classical post-exercise objective to quickly reverse catabolic processes to promote recovery and growth may only be applicable in the absence of a properly constructed pre-exercise meal. Don’t train on an empty stomach!

5) The key here is that acute muscle breakdown and protein synthesis both contribute to long-term muscle and strength gains, so you have to consider how nutrition affects the pair and look at what you get from proper nutrition over the long-term.

Taking protein right after training leads to greater muscle development in old and young subjects and in the trained and untrained. For example, a study that compared taking protein and carbs immediately after lifting or two hours after showed that elderly untrained men had greater growth in the quad muscles when supplementing immediately after training. Male body builders also benefited more from taking protein, carbs, and creatine pre- and post-workout than taking the same supplement in the morning and evening.

6) For advanced trainees and the elderly, utilizing the “window” appears most important. For advanced trainees, protein synthesis happens more in the myofibrillar component than mitochondrial, meaning immediate feeding with a high concentration of the amino acid leucine and whey protein are needed.

The elderly also benefit from a large dose of leucine and an overall large amount of protein—one study showed greater protein synthesis in the elderly from 40 grams of whey immediately after training compared to 20 grams.

Take away the following points:

Don’t train on an empty stomach. Eat protein and healthy fat and avoid fast-digesting carbs before lifting.

Always take whey protein or amino acids post-workout to support protein synthesis and muscle development.

Based on practical experience, you should consider taking branched-chain amino acids during training to prevent protein breakdown.

If your goal is fat loss, avoid carbs post-workout. Otherwise, use them wisely—if your goal is glycogen replenishment and muscle building, a conservative approach is to consume a supplement containing carb and protein in a 3:1 or 4:1 ratio within 30 minutes following exercise. This translates to 1.2 to 1.5 g/kg of simple carbs (dextrose, sucrose) with 0.3 to 0.5 g/kg of a quality protein containing essential amino acids.

 

[Waterproof]

Guess these nikkas dunno what they talking about either

Out all of the social media fitness people, you post the twins

Snap city, Snap City, Snap City

Don't over train, Snap City, they don't even push themselves