The Supplement Scientists Tips on How to Choose Your Next Post Workout
So what we have figured out here is that a post needs to contain: Carbs(vitargo is best) Protein (isolate is best but pricey) Low fat (fat blunts insulin sensitivity and slows down absorption - something you don't want) Ala or chromium (or both) Creatine This is a personal preference but it's the best for alpha recovery and gains. |
1. Choose quality @evolvenutritionza Voted breakout brand of the year for good reason. Professionally labeled, affordable, innovative and tasty. Are the few reasons why I chose this as an example of a post workout. (Evolve Creagen)
2. Are bold claims met? Here we see creapure and vitargo are in focus, make sure they are the most dominant ingredients and not just a mention so you can buy it.
3. Buy good stuff. This is GMP certified and banned substance free, always be aware what you put in your body as it is your temple so something created in a clean and healthy environment is the best way forward, not something made in a bath tub.
4. Whats what? Firstly a great post workout will have carbs. There's no doubt about it, there's a host of very good choices (vitargo,HBCD, dextrose and waxy maize) they are good choices as they digest rapidly and restore lost glycogen stores.. but many utilize fructose which is actually a slow digesting carb. Depending on your goals and your calorie intake the ideal range can vary. Creagen does NOT contain protein but is also pushed as a intra workout (during your workout) which is understandable as it is versatile so be sure to hit a whey protein shake minimal in carbs if your taking a post with plenty of carbs. This contains a electrolyte blend which improves hydration. One reason why I love creagen is because it contains ALA and chromium polynicotinate both improves glycogen utilization which reduces the chances of fat gain and enhances overall uptake. Taurine is a nice addition as it adds another dimension in cell volumization which paired with their mega 8g creatine blend which is a combo of creapure and creatine HCI will cause strength and power increase plus you will look swole af. Another lovely addition is glutamine peptide which is a rare ingredient but it's effective when it comes to recovery and improved immunity.
5. Ingredients As mentioned in point 2, claims were met as the order of ingredients are sorted from most dominant to least. As you can see vitargo is the most dominant carb source and not just a mention. Creapure is the most dominant creatine source so the claims are true.
6. Follow the directions The obvious but overlooked aspect... Use the amount specified and with the water suggested. If it's too sweet add more water, if it's too water add less water.
7. Costs Finally the best part work out costs. For example if a pre is R400 for 20 servings but they suggest 2 servings for best results and you use it as suggested (twice a day) your basically having R40 a full serving, so the product will last you 10 workouts. Be smart and find what's clinical and cost effective. There's a lot of options for great post workouts such as cell tech, createch etc we are 10000000% #unbiased as creagen is my personal preference.
But there's alot of good stuff happening and for the first time ever I'm more propelled to buy something locally than internationally and that the highest compliment I can ever bestow upon a brand @evolvenutritionza. This whole game is about finding what works but also importantly what's affordable without sacrificing quality and innovation.
#creatine #choices #pure #muscle #fitfam #fit #fitness #wow #amazing #post #workout #value #beast #beastmode #boost #pump #muscle #post #recovery #fuel #muscle #power #creatine #knowledge #pump #swole #gains
]]>A Personal review on Evolve Nutrition's Prolong BCAA Drink |
You listen to what the salesman has to say but unfortunately, allot of the time, these salesman are target driven.
Hence why, in my opinion, the “Smaller” independent supplement stores are a better option. Yes, I do happen to own a few myself which is why I know that we need to sell stuff that works so that our smaller client base, trusts us and comes back, Never mind the fact that I’m a bad salesman in the way that I cannot sell something I know doesn’t work.
Anyway, the point of this was to discuss one of my favourite products that actually works! Evolve Nutrition’s Prolong, It just so happens that this is our bestselling Intra/post workout as well, beating other really good products we have.
I currently use it when I go mountain biking and when I play indoor soccer, I’m not the fittest person at the moment so I can really feel the help it gives me. I have gone riding once without it and that was the first and last time!
Ok, so let’s take a look into some of the ingredients that makes this product so awesome!
Let’s get a bit scientific and discuss what happens on a molecular level. Muscle loss occurs because the body increases protein breakdown (Catabolism) in order to free amino acids stored in the muscle, for energy. To make things worse, catabolism is compounded by the fact that levels of protein synthesis will also decrease due to reduced energy intake. Basically,
So to assist with the whole process, you need BCAA’s, Particularly Leucine, as it stimulates protein synthesis, and might do so to a greater extent than a normal protein on its own, BCAA’s also help reduce the rate of protein breakdown.
A side note: Branched Chain Amino Acids (BCAAs) refers to three amino acids: Leucine, Isoleucine, and Valine.
What makes BCAA’s such as Prolong even better, they increase training intensity, serotonin is also increased during the workout, making you feel happier and having the perception of being less fatigued, which might cause you to train harder.
Many people say that you can just consume whey in order to get your serving of BCAA’s. The problem here is that these BCAA’s are peptide bound to other amino acids, so your body will need to digest everything and then absorb the BCAA’s to get them into the bloodstream and this might take several hours.
BCAA’s such as the ones in Prolong are free form, meaning your body doesn’t need to digest anything to absorb them into the blood stream, so they can get to work allot faster. Free Form BCAA’s are an immediate energy source, as they bypass your liver and gut and go directly into the bloodstream, making it a good energy source.
Valine & Isoleucine are considered glycogenic amino acids, meaning they can be converted to glucose & serve as another important energy source during training, fighting off fatigue.
L-Glutamine in my opinion is a very under rated product, it assists in protein synthesis as well as muscle recovery but besides those points salesman generally sell it on, It is often used in many medical treatments such as Chemotherapy which can reduce glutamine levels in the body, increasing the possibility of catabolism. Glutamine helps with joint/muscle pain and protects the immune system and digestive system during and after Chemo.
If the body uses more Glutamine then the muscles can produce (during Stressful times), catabolism can occur, so by taking Glutamine, you keep the stores up, helping prevent catabolism.
L-Citrulline malate helps fight fatigue by helping the body recycle lactic acid. It also helps the body get rid of ammonia. The PH levels in muscles decreases during intense exercise, when the PH drops and becomes more acidic, fatigue begins to set in.
LONGER WORKOUTS, LESS SORENESS, BETTER RECOVERY
Histidine - Used for improving digestion.
Lysine - Next to the maintenance and manufacture of muscle protein, Lysine plays a role in revitalizing the body to combat fatigue and overtraining and it maintains a positive nitrogen balance, creating an anabolic environment within the body.
Phenylalanine - Apart from motivation and extra Vitamin D, Phenylalanine is of the use because of the nerve upgrading which will allow for maximal contraction and relaxation of the muscles. The DL-form is often supplemented as an endurance enhancer. Because of the toxicity level, this is never done long-term.
Methionine - Fat metabolization, better digestion and anti-oxidizing properties make this a valuable compound.
Threonine - Absorption of protein, maintenance of muscle and important to good health.
Trytophan - An α-amino acid that is used in the biosynthesis of proteins.
BCAA'S - LEUCINE, ISOLEUCINE, VALINE (Only these 3 make up BCAA's)
Amino Acids that your body can produce itself.
Alanine
Amino acid(s) | mg per kg body weight | mg per 70 kg | mg per 100 kg |
---|---|---|---|
H Histidine | 10 | 700 | 1000 |
I Isoleucine | 20 | 1400 | 2000 |
L Leucine | 39 | 2730 | 3900 |
K Lysine | 30 | 2100 | 3000 |
M Methionine
+ C Cysteine |
10.4 + 4.1 (15 total) | 1050 | 1500 |
F Phenylalanine
+ Y Tyrosine |
25 (total) | 1750 | 2500 |
T Threonine | 15 | 1050 | 1500 |
W Tryptophan | 4 | 280 | 400 |
V Valine | 26 | 1820 | 2600 |