Post Workout Nutrition For Muscle Growth Meal Tips For Bigger Gains
Yo, what's going on guysé Troy here, WeightGainNetwork .We're going to talk about post workout nutrition in this tutorial. I'm going to give you guyssome radical, outsidethebox tips on how you can really speed up your muscle growthat the most important time of the day, that is post workout. You go in the gym and you'rebreaking down, creating all these healthy microtears, hitting those compound exercises,doing that advanced training, doing all that good stuff I know you guys are doing rightnow. If you don't have the proper post workout nutrition, if you don't really maximize thatinsulin spike for a 60 to 90 minute period following your workout, you guys are not goingto grow as fast as you could. This actually
all came from the book, Nutrient Timing. Iknow some of the stuff I'm going to dive into in this tutorial, you guys are going to be like,oh, that's broscience, that shit doesn't work, blah, blah, blah. This is actually scientificallyproven. Everything that I cover in this tutorial has got all hard science from Nutrient Timing.Some of this I actually got from the Encyclopedia of bodybuilding and a little bit, a few ofthese tricks are just from different fitness models and bodybuilders that I brush shoulderswith. This is my routine. If you guys are naturally skinny, this is really going tomaximize your results because insulin, even states it in here, is the most anabolic hormonefollowing a resistance training workout, so
you guys got to spike that insulin. It's goingto help you shuttle all those amino acids into your cells. It's going to shut down yourcortisol production and it's going to be really effective for speedy muscle growth. I've gotsome crazy stuff here on the counter. I'm going to dive into exactly why I have allof these here. What I do here immediately after I work out is most of the time I'llhave a protein shake. I finish my protein shake. Then after that as I'm cooking up mypostworkout meal what I'll actually do here is I'll have some branch chain amino acids.I'll add in a little bit of creatine powder. I will add in some EmergenC, now this oneis really important because cortisol is really
high, especially after a really intense resistancetraining workout, so you want to blunt that cortisol production. You want to have VitaminC. Vitamin C blocks cortisol and then we have DAspartic acid. I'll put about 4 grams ofthis in. This is by far and away the best allnatural testosterone booster. Then whatI will do here is I'll mix it in some Gatorade. Now, Gatorade is really high in potassiumand electrolytes. It's got the simple sugar. You want to have the simple sugars, so yourbody absorbs all these ingredients. The simple sugar is what's going to give you that insulinspike, which is what we want post workout. Now, when I'm really trying to bulk up andgain muscle mass quickly, I will consume about
60% of my daily calories post workout. Anotherlittle trick that I do is, this is my goto right here. Actually I put these in a littlebaggy and I actually bring them to the gym. Why gummy bears. You want a combination oftwo things post workout. You want those speedy carbs and you want highquality protein andyou want hardly any fiber and any dietary fat. Gummy bears are literally pure dextroseand glucose. If you look on the back, we've got corn syrup, sugar, gelatin, dextrose.They have absolutely no fat and they are all simple carbohydrates. I will eat actuallytwo servings of these. That's about 60 grams of carbs, so between the Gatorade and thenbetween my gummy bears, I have about 120 grams
of carbohydrates and literally zero gramsof fat so far. Then I have my natural tea booster. One more thing also, I put 5 gramsof micronized creatine. Creatine is awesome post workout. A lot of guys thinking you'reonly supposed to take creatine before you work out, but it actually takes a day or twoto load creatine into your cells in your body. On top of that, you need some sugar to reallyload that creatine in so that's why when you have an insulin spike, that is the most effectivetime of the day to take creatine. I'll put all these ingredients into this little Gatoradebottle. I'll sip that as I'm cooking my postworkout meal. Then I'll also munch on these fat freegummy bears. Then getting into the actual
First Aid Tips How to Treat a Jammed Finger or Toe
At some point in time all of us will experiencea jammed finger or toe. Hi, I'm Captain Joe Bruni, and what we're going to discuss andtalk about is how to treat the jammed finger or toe. The jammed finger or toe can be apretty painful experience, the joint and the muscle damage causes swelling and pain. Withthe jammed finger or toe the first step is to apply ice immediately as quickly as possibleto reduce swelling and pain. In this way we can help alleviate muscle and tissue damage.We can take some type of splinting material after the application of ice, and the applicationof ice or a commercial cold pack should not be longer than ten to fifteen minutes to avoidthe risk of a burn injury from the cold. After
the removal of the ice or cold pack, splintingmaterial made from some type of rigid material, like this tongue depressor, or even a commerciallysold or purchased type of material that can be used to splint that finger or toe can beapplied. Keep in mind this type of commercial application will help to immobilize the fingeror the toe and reduce the chances of striking or bumping it again causing further pain andinjury. Splint by applying the splint to that digit and tape it with some type of medicaltape to the digit next to it, whether it's a finger or toe. After it is splinted sometype of pressure bandage or Ace wrap can be used to wrap the area. The application ofice or cold can continue over the course of
several days to help reduce swelling and pain.When able, after a few days, remove the splinting material and begin to use the digit again.If pain continues to be a problem after a few days, there is a possibility that a fracturemay have ensued and a trip to the emergency room for an xray would be in order. I'm CaptainJoe Bruni, stay safe, and we'll see you next time.
KT Tape Top of Foot
I'm Chris Harper, and with me is Makayla, and we're here to demonstrate an application for top of foot pain. This is when you have pain across the top of the foot and ankle. Some causes of this may be overuse, tight poorly fitting or worn out shoes, running on uneven surfaces may also be a cause. KT Tape helps treat this condition by relieving pressure to reduce pain,
relaxes associate muscles, and may increase circulation. For this application, I'm actually going to place a red dot just on top of the foot. Your pain may vary by location, but we'll just use this as a reference. Okay, and position wise, we're actually going to place the foot in plantar flexion, or in other words, toes pointing away from the shins. For the first part of this application we're gonna take a full strip of KT Tape. Folding that in half.
We will take a pair of scissors and cut rounded corners on the folded end of the tape. Rounding the corners helps prevent the tape from rolling up or catching on clothing. We're then going to twist and tear the backer paper right in the middle of that first piece. Peeling that paper back, being very careful not to touch the adhesive part of the tape.
We're then going to apply this over that point of pain with eighty percent stretch. So we're going to stretch that all the way out and then back that off just a little bit, and then place that over the point of pain. We're going to just pinch off the ends and lay the ends of that tape down with absolutely zero stretch. So the only stretched portion of that piece is in the middle. We're going to give it a good rub especially on the edges so it sticks well, that creates a little heat. Okay, we're going to take our second piece,
and we're going to tear again right in the middle. This is from that first piece we cut. We're going to apply nice even pressure with our thumbs, going over at that point of pain once again, just a little bit higher. Eighty percent stretch, peeling off the paper, and laying down the ends with absolutely zero stretch. And for our last piece, we're going to take a full strip. This time we're going to tear the tape down by the logo end.
This creates an anchor point that we will place just beyond those first two pieces on the skin, but behind the toes. We're also going to flex the toes to stretch the skin over that area. We're going to peel the paper back, but again handling the tape with the paper only. We're going to now put a fifty percent stretch on this, so a