Nutrition to Maximize Your Workout


Hi Folks - since Spring is upon us, I have been getting a lot of questions about nutrition before, during and after exercise.  As most of you know, I firmly believe that nutrition recommendations really are best when they are custom tailored to your individual needs.  And, even so, here are a few tips that work well for most of us:

If you are looking to maximize endurance finish eating at least 3 hours prior to the start of a workout to ensure that insulin levels are allowed to go back to waking fasting levels. 

 

If fuel is consumed sooner than three hours prior to your workout, insulin levels are still elevated and active, which means that your muscle glycogen oxidation rate is also high.  In other words, by eating too close to the start of your workout insulin will still be elevated and active, and that will increase the rate at which your body depletes its glycogen stores.  

 

Muscle glycogen is a primary fuel during prolonged exercise.  Muscle glycogen is the storage form of carbohydrates in the body, and this is what powers you throughout your workouts. The greater the muscle glycogen stores, the longer the exercise time to exhaustion. 

 

Muscle glycogen is rapidly re-synthesised to near pre-exercise levels within 24 hours following the end of exercise, if you consume adequate nutrition after the workout.   Muscle glycogen then increases very gradually to above-normal levels over the next few days.

 

If you want to increase lean muscle mass, then you need to deplete muscle glycogen. You can encourage this by taking a couple of bites of a Hammer Bar before beginning your workout when you take your pre-workout supplements.

 

Depletion workouts involve weightlifting sessions that are geared toward exhausting the body's muscle glycogen supply. When it becomes depleted, you will not physically be able to continue, as the body will be exhausted.

 

To do a depletion workout, you want to adopt a circuit-style training protocol. Basically, you will be moving from one exercise to the next with little or no rest in between. You are also going to aim to perform 15-20 reps per set, so the weight you are lifting should be light.

 

Generally, the less carbohydrates you have in your diet, the less work you will need to do in order to deplete the muscles of their glycogen (since less will be replaced on a continual basis from dietary carbohydrates).

 

Eating immediately after the workout will send your body into an anabolic state, which is required in order to gain lean muscle tissue. As long as your food intake is planned properly, most of the calories you take in will be directed toward repairing and growing your muscles.

 

After either intense or long workouts, the body is very receptive to absorbing nutrients to replace the nutrients and liquids just used, and to help repair.  This is known as the Glycogen Window.  There is some controversy, but generally the Glycogen Window is open for about 2 hours, but by far the first 20 or 30 minutes is the best time to replenish.

  

What About Intermittent Fasting? This has been a hot topic of late.  Intermittent Fasting occurs when you have a stretch of about 14-18 hours without food in your belly.  Folks that employ this technique will exercise in the morning, without fueling before the workout.  As you know, this means that you will be relying upon glycogen stores to get your through the workout.  A lot of people eating low carb diets will feel pretty dern awful on this regimen, because they do not replenish glycogen stores after the workout with high carb meals.  Also, people with reactive hypoglycemia will not do well with this technique.

 

Intermittent Fasting can encourage the release of stress hormones during the workout, especially for people with reactive hypoglycemia and hypoglycemia. When elevated, these stress hormones make it difficult for you to burn fat.

 

For a lot of people with autoimmune conditions, or for women in perimenopause or menopause, Intermittent Fasting isn’t necessarily all it is cracked up to be.  It simply will not work for you the way you might hope it to.

 

Read: Intermittent Fasting by Dr. Mercola to learn more about the technique.


 

Pre-Workout Supplements:

 

1.     Apex Nitric Balance: start with 1/4 teaspoon immediately before your workout, gradually increase to 1 teaspoon. If you get a headache, reduce the dosage.

·       Nitric Balance™ is a specially developed formula that includes key nutrients that are used for the expression of eNOS and nNOS, as well as for the balance of iNOS. 

·       It incorporates targeted nutritional support for tissues and the immune system. 

·       It further supports peripheral blood flow and oxygen to the brain, hands, feet, and organs.

·       The ingredients in this advanced formula also help support brain endurance, focus, and metabolic endurance during exercise.

·       Key ingredients include ATP, xanthinol nicotinate, and N-acetyl L-carnitine. Available in chocolate-strawberry flavor or peppermint flavor.

·       Helps Maintain Healthy Sexual Function

·       Supports Lean Body Mass/Athletic Performance

·       Supports Healthy Dilation of Blood Vessels

·       Supports the Healthy Flow of Blood and Oxygen to the Brain for Healthy Mood, Mind, and Memory

 

 

2.     Apex Adaptocrine: take 2 capsules before a workout

 

·       Promotes resilience to workout-induced stress by supporting the function of the adrenal glands.

·       Adaptocrine™ supports the body when under stress or feeling energetically spent. 

·       This product is designed to support both physical and mental functionality through the use of carefully selected phytonutrients and plant enzymes.

·       Key ingredients include extracts of Panax ginseng, ashwagandha, and holy basil. It also includes high-potency antioxidant vitamin C.

 

 

3. Gammanol Forte for Women, take 4 tablets before a workout

·       to increase HgH 

·       promote increases in lean muscle mass

·       enhance endorphin release

·       Biotics Info Sheet: Gammanol Forte

 

OPTIONAL: Hammer Bar: Almond RaisinCranberryChocolate Chip & Cashew Coconut Chocolate Chip

 

·       Natural, all-organic ingredients



·       Delicious taste, moist texture, easy to digest



·       No preservatives, trans fats, additives, coatings, soy, peanuts, refined sugars, or dairy



·       Gluten-free, vegan friendly, and GMO-free



·       Contains no MSG



·       Kosher Certified

 

During the Workout Supplements:

 

1.     Hammer Endurolytes Fizz: ½ - 1 tablet dissolved in water

·        GrapeLemonLimeMango

·       Electrolyte replacement

·       Sodium chloride (salt) is indeed an important component of electrolyte replenishment but it does not fulfill the entire requirements. Calcium, magnesium, and potassium should be replenished as well as all these minerals play key roles in the maintenance of many important body functions. Additionally, body weight, fitness level, weather conditions, acclimatization level, and biological predisposition all greatly affect electrolyte depletion and the need for replenishment, which is why a "one-size fits all" bottled drink or drink mix usually won't work. Electrolyte depletion is widely variable, which is why the Endurolytes Fizz dose can vary.  Start with ½ a tablet.  If you experience restless leg or cramping at night, use 1 tablet.  More than 1 tablet a day can cause an urgent, unpleasant bowel movement.

·       Read: Electrolyte Replenishment – Why It Is So Important and How To Do It Right

 

 

Post Workout Supplements:

 

1. Biotics Intenzyme Forte – 10 tablets 3-4 times daily on an empty stomach

·       to reduce pain, inflammation or injury from physical wear and tear

·       proteolytic enzymes provide all natural and highly effective support for systemic or localized inflammation, doscomfor and muscle soreness.

·       These must be taken on an empty stomach, 30 minutes before food consumption.  They can be taken 30 minutes before your recovery drink, or better yet, keep them in the bedroom and take them first thing before bed and when you get up in the middle of the night (everyone typically gets up at least once during the night to urinate).

·       Biotics Info Sheet: Biotics Intenzyme Forte

 

2. Hammer Nutrition Recoverite for Endurance Athletes

·       Minimize post-exercise muscle soreness

·       Rebuild muscle tissue

·       Restore muscle glycogen

·       Made with natural ingredients

·       Gluten-free

·       Contains no MSG

·       Kosher Dairy Certified – this product contains Milk and Soy

·       Read: Recovery – A Crucial Component for Success

 

For those of you with autoimmune conditions who are sensitive to Milk and Soy use Biotics Whey Protein Isolate or Apex ClearVite instead of Hammer Recoverite.

 

Apex ClearVite is whey free, hypoallergenic and a good choice for encouraging the development of lean muscle mass when consumed directly after a workout.  It comes in two flavors: chocolate and vanilla.

 

Biotics Whey Protein Isolate is produced using an ultra-low temperature micro filtration process, which removes the food irritants from the whey so that it will not trigger your autoimmune response.  This is a good choice for gaining lean muscle mass. It comes in two flavors: chocolate and vanilla. Though whey protein isolate does not contain casein, it can still be a trigger for people who are sensitive to dairy … use collagen peptides instead, like those found in Apex ClearVite or Great Lakes Collagen Hydrolysate.

·       Biotics Info Sheet: Biotics Whey Protein Isolate

 

3. Apex TurmeroActive

·       to decrease post workout inflammation

·       Turmero™ Active helps to support the immune system and the liver’s detoxification activity with a unique concentrated source of curcuminoids (95%) in an emulsified micronized structure.

 

4. Gammanol Forte for Women, take 4 tablets before a workout

·       to increase HgH 

·       promote increases in lean muscle mass

·       enhance endorphin release

·       Biotics Info Sheet: Gammanol Forte

 

 

 OK - so, I hope that has been a useful post.  As always, contact me directly with questions or comments.


Many Blessings and Cheers! 

Vanessa

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