Posts Tagged ‘recovery drinks’

Lost?

I told you that I would answer some of your questions.  I’m sticking to that promise.  Here you go:

Jason, the fish oil I bought has 180mg of EPA and 120mg of DHA per pill.  Each pill is 1000mg.  How many pills do I need to take each day?

Thanks,

Brad L.

Brad, you’re not going to like my answer.  In order to get between 3 and 6 grams of EPA+DHA (combined), you’ll need to take between 10 and 20 pills each day.  Next time, try to opt for a brand that contains as much EPA+DHA as possible per pill.

Jason.  I read your fish oil article and noticed that you didn’t talk about different qualities of fish oil.  How do I know if I bought a good product?

Sara R.

Sara, I have a great formula for you to determine the purity of your fish oil.  I took this formula from Mike Roussell.  Add up the EPA and DHA in each pill.  Take that number, and divide it by the mass of each pill.  For example (using the fish oil mentioned above):

180mg + 120mg = 300mg.  Each pill is 1000mg.  Thus: 300mg/1000mg = 0.3 or 30%.  This means that this specific product is 30% pure.  Ideally, you want your fish oil to be 50% pure or greater (you want the number calculated to be above 0.5).

Another thing to note is that if your burps taste like fish, then it is likely that the quality (or pureness) of the fish oil is unacceptable.  Next time, go for a purer product (above 50%).  If you have the slightest taste of fish in your burps, try keeping your fish oil in the fridge.  If the fish burps stop, then it is likely that your fish oil is acceptable.

Hi Jason!  Thanks for all of your great blog posts!  I have a quick question for you.  Is it ok to do Tabata intervals at the end of the “20 Minute Fat Blasting Workout for Women”?

Farrah K.

Absolutely, Farrah.  Before trying this, I would advise you to try to increase the weight lifted in your 20 Minute Fat Blasting Workout.  At the end of this, you should feel close to beat.  Rest 2 – 4 minutes, then do a Tabata.  You could also try doing a leg matrix instead of a Tabata.

What will happen if I train without a workout drink?

Luke N.

Well, Luke.  It all depends on what you eat after your workout, and when you eat it.  Worst case scenario, you’ll end up being super sore for the next couple days after your workout, you will have trouble falling asleep, you’ll start to lose muscle, your strength will decrease and you’ll start to gain fat.  Best case scenario, you’ll be a little sore the next day, your strength won’t increase as fast as it could, and you won’t reach your goals as fast as possible.

Obviously, some people will benefit more from training with workout drinks than other people.  Athletes should always train with workout drinks no matter what…no excuses.  The same thing goes for people who want to gain muscle.  It is a must.  If you are training for fat loss, a workout drink is still very beneficial towards recovery and preserving lean mass (preserving lean mass makes it easier to lose fat).  If you are at maintenance, then occasionally not training with a workout drink is fine.  Just, don’t make it a habit.

 

That’s it.  Thanks everybody for sending in your questions and I am sorry if you sent a question in and I didn’t answer it here.  I don’t have time to answer everybody’s’ questions.  I’m only one person.

If you have a question for me, don’t hesitate to email me at MaxwellTrainingSystems@gmail.com and I will answer it in my next instalment of “Your Questions Answered”.

Not the best "post workout shake".

No, I’m not talking about Red Bull or Gatorade.  I’m talking about a very special secret that will maximize your time in the gym.  I know what you’re thinking: “if it’s a secret, then why are you sharing this information?”  Well, it’ll be our little secret…

Weight training itself does not build muscle; it actually breaks down muscle.  You are building muscle when your body starts to recover from the damage done in the gym.  Your body will magically recover itself…eventually.  As we both know, “eventually” isn’t good enough.  We want recovery to start NOW!

Enter Workout Drinks.  Sipping on these babies around your workout window will dramatically increase recovery.  This means less soreness the next day, a better night’s sleep, and an increased performance in the gym.  You see, during exercise, levels of the stress hormone cortisol are elevated.  Too much cortisol in the system leads to muscle breakdown, and a decreased immune system (AKA not good).  Sipping on a workout drink will help bring your cortisol levels down.

I’m not going to give you the research, but I will definitely give you the recommendations.  As of right now, you probably have no clue what is even in a workout drink.  I’m going to give recommendations for people trying to lose fat, maintain their body (stay lean), or gain muscle.

Losing Fat

20 minutes before workout:  Drink 5-10 g of BCAA’s in water.

During workout: Sip on 5-10 g of BCAA’s in water.

Immediately after workout: Drink 5-10 g of BCAA’s in water.

Maintenance

20 minutes before workout:  Drink 5-10 g of BCAA’s in water.

During workout:  Mix the following ingredients in water and sip during your workout

  • Quick absorbing carbs (Dextrose/Maltodextrin) – How much (in grams of carbohydrates)?  Bodyweight(lbs)÷3.  Ex. A 180lb male would have 60g of carbohydrates.
  • Protein (whey isolate, or hydrolyzed whey) – How much (in grams of protein)?  Bodyweight(lbs)÷6.
  • 5-10 g of BCAA’s.

Immediately after workout: Drink 5-10 g of BCAA’s in water.

Building Muscle

20 minutes before workout:  Drink 10 g of BCAA’s in water.

During workout:  Mix the following ingredients in water and sip during your workout

  • Quick absorbing carbs (Dextrose/Maltodextrin) – How much (in grams of carbohydrates)?  Bodyweight(lbs)÷3.
  • Protein (whey isolate, or hydrolyzed whey) – How much (in grams of protein)?  Bodyweight(lbs)÷6.
  • 10 g of BCAA’s.

Immediately after workout:  Mix the following ingredients in water and drink

  • Quick absorbing carbs (Dextrose/Maltodextrin) – How much (in grams of carbohydrates)?  Bodyweight(lbs)÷3
  • Protein (whey isolate, or hydrolyzed whey) – How much (in grams of protein)?  Bodyweight(lbs)÷6
  • 10 g of BCAA’s

That’s it.  Easy as pie.  Pick your goal, stick to the protocol, and watch yourself reach your goal.

Click on the image to buy some BCAA's!