Are you matching your FUELING with your TRAINING?

INTUITIVE fueling, training and performing.

How do we time our intake of our “pre-workout” fuel and post-workout supplements to enhance protein synthesis…especially as an aging athlete??

Why do we need to supplement with essential aminos and time our protein intake with our workouts??

Abstract

The purpose of this review was to determine whether past research provides conclusive evidence about the effects of type and timing of ingestion of specific sources of protein by those engaged in resistance weight training.

In general, protein supplementation pre- and post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength.

Specific gains, differ however based on protein type and amounts. The leucine content of a protein source has an impact on protein synthesis, and affects muscle hypertrophy.

Consumption of 3–4 g of leucine is needed to promote maximum protein synthesis.

An ideal supplement following resistance exercise should contain whey protein that provides at least 3 g of leucine per serving.

A combination of a fast-acting carbohydrate source such as maltodextrin or glucose should be consumed with the protein source, as leucine cannot modulate protein synthesis as effectively without the presence of insulin. Such a supplement post-workout would be most effective in increasing muscle protein synthesis, resulting in greater muscle hypertrophy and strength.

In contrast, the consumption of essential amino acids and dextrose appears to be most effective at evoking protein synthesis prior to rather than following resistance exercise.

To further enhance muscle hypertrophy and strength, a resistance weight- training program of at least 10–12 weeks with compound movements for both upper and lower body exercises should be followed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/

 

Not all carbs are evil.

Fat adapted athletes…keto athletes or the low carb athlete doesn’t = zero carbohydrates.  What type of carbs you are eating are important as well as when you eat them and how you eat them!

Are you timing your meals with your training schedule?

What is the ideal day for you with training, supplements, fueling and lifestyle habits??

Recently I interview the co-founder and CEO of Kion – Angelo Keely on the research and benefits of Essential Aminos – as well as WHEN to take them to improve fat loss, performance and longevity.

What are the ESSENTIAL AMINOS we NEED each day- especially as aging high charging athletes?

Kion Aminos is a premium blend of leucine-rich essential amino acids that fuel daily workouts, spontaneous adventures, and a joyful, active lifestyle.

• Stay energized*
• Boost athletic recovery*
• Support lean muscle mass*

Kion Aminos are pure EAAs for energy, strength, and recovery.

New research shows that EAA supplements rich in the amino acid, leucine, work even better than traditional EAAs to stimulate muscle protein synthesis, aid in muscle repair, and support athletic recovery.* 

Kion Aminos contain 40% leucine, with the remaining EAAs in optimal, scientifically backed ratios shown to help you grow stronger muscles and recover faster.

LEUCINE:  The key essential amino acid that plays a crucial role in muscle protein synthesis.

The marked increase in skeletal muscle mass during the neonatal period is largely due to a high rate of postprandial protein synthesis that is modulated by an enhanced sensitivity to insulin and amino acids. The amino acid signaling pathway leading to the stimulation of protein synthesis has not been fully elucidated. Among the amino acids, leucine is considered to be a principal anabolic agent that regulates protein synthesis. mTORC1, which controls protein synthesis, has been implicated as a target for leucine. Until recently, there have been few studies exploring the role of amino acids in enhancing muscle protein synthesis in vivo- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139365/

How are you using Essential Aminos into your pre workout?  During?  Post workout?

I am on a mission to get stronger as I get older – and not use the “aging up excuse” for anything.