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
SOCCER TIP How to Get Rid of Leg Soreness Online Soccer Academy
What's going oné Little dap. It's Jared Montzformer pro and founder of Soccer Academy. Today we are learning how to get rid of legsoreness. Soccer Training On a side note did you know you can trackyour game stats on the Online Soccer Academyé Be sure and create a profile at OnlineSoccerAcademy to see how many goals you score year! Soccer Coaching Being sore after a hard session is natural.Soccer Training Drills. Part of being a good pro is managing your body and resting properly.Best way to remove soreness is by taking an ice bath!
Burrrrr. I'm glad we are not doing thattutorial today! Seriously though if you want to learn how to take an ice bath click here.Soccer Help. An ice bath is the top way to remove soreness in my opinion. For this tutorial I'm going to teach you howand why to get your legs up to remove soreness. Soccer Skill. This is for when you are watchingTV, lying in bed, etc and you don't want to be freezing in an ice bath! Key Point 1 Get your feet up above yourheart. There are a few ways you can do this. Soccer Drills.
Yoga Style Uuuuuummmmmmmm, Ummmmmmmm TV Watching Style Mom, the meatloaf!!! Youtubing in Bed Style Aww those are sweetfreekicks. Kiss me goodnight Ming. These are three basic legs up styles. SoccerDrill. Feel free to be creative but it's fairly straight forward. Just get your legs up! Reason being is this will alter the bloodflow to your legs and help move that soreness outta there. Some people say this is a myth.I'm not a scientist but all I can say is it worked for me when I was a pro, they do itin yoga and I know other athletes that rest
like this with their legs up. Key Point 2 Do something productive whenyou are relaxing. Read a book, watch how to tutorials, watch pros play soccerfootball, dohomework, etc. Soccer Drills for Kids. Key Point 3 For the couch and bed leg upstyles you can lay with your legs up as long as you'd like but don't do it for 5 minutesand expect results. It takes a while. The Yoga pose is pretty intense. Soccer Skills.I'd do that one for no more then 510 minutes depending on your yoga skills! Namaste! If your leg soreness isn't going away rememberthat this is not flip the switch medical advice
here. You won't feel a massive differenceright away but it will help over time. The main point is to take care of your body andrest. For example if you have a morning game and a night game in the same day. Don't bewalking around the mall all day when you should be laying in bed with your legs up, resting,relaxing and hydrating. Hope you enjoyed this Online Soccer Academytraining tutorial. Like, favorite and share this tutorial if you did and don't forget to Subscribeon YouTube or become a member and create your profile for free at OnlineSoccerAcademy .Players all over the world use it and you can do game reviews and track your progress!Post a comment; let me know what you think
and how it worked for youé My name is JaredMontz and Remember if you Believe in itÂ® and back that up with hard work, anythingin life is possible! Believe in itÂ®!.