Happy Monday. Last week we went over how to get better squats by changing one simple thing. This week we’re back to workout nutrition, and how to preserve your hard earned muscle when you’re unable to train or just having a rest day.
This can help when you’re travelling, deployed, on holiday, and several other scenarios.
Let’s get started.
Let’s be honest – skipping a training day can be a bitch. Anyone who’s got a dedicated training schedule knowns the type of mental panic that ensues when you have to skip a workout for a day, or several days at a time.
Thoughts like, “How am I going to stay strong? What do I do about my protein intake? I planned on hitting a new PR today! GodDAMMIT [insert whatever caused the scenario to occur here],” pop up, shortly followed by bitter, quiet weeping in a corner or the quiet safety of your car.
In life, there’s several scenarios where this can happen.
If you’re active duty and deployed on an op and don’t have time or equipment to do your normal, more intensive workout, a veteran now in the civilian world and travelling for business, or if you’re on holiday and find out that oh-em-gee your beloved GHR isn’t available to keep your precious hamstrings pumped, strong, and flexible, not to mention you can’t do those back rows you love so much for the next few days, you’ve had this experience.
So what do you do?
Well, when you’ve finally realized that you can pack a whopping 160 grams of protein powder into your shaker with the help of 4 nifty, dirt cheap sandwich bags (you’re welcome), and the panic starts subsiding – reach into your pantry or kitchen cupboard for some leucine.
Those of you who bought my book already know exactly why I recommend leucine over BCAAs for this. If you haven’t read my book yet, well…you know what to do.
Now for how much and how. There’s really no magical formula or method as to how to take leucine, so it’s fairly straightforward.
Aim for 5 grams of leucine per serving, at 5-10 grams per day, and mix each serving in with a whey protein shake.
I’ve done this on days where I’ve been injured, travelling, working overtime, and days where I’ve loaded creatine (find out the best way how to do it here) in order to maintain muscle mass whilst simulatenously allowing my muscles to fully absorb said creatine.
When combined with adequate hydration, your muscle mass will stay intact and full, ready and fresh for the next time you’re able to workout.
For the beginners, don’t take this as an excuse to repeatedly skip workouts on account of being “tired” – consistent workouts are key in unlocking true strength, true stamina, true endurance, and true lean mass gains.
One way or another muscle mass and strength will eventually diminsh, but taking leucine certainly does a damn good job at delaying either from happening.
And now time to plug away (these muscles ain’t gonna feed themselves)…
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If you really liked this post, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover other supplements that are worth your time and money, separating the bunk from the useful.
Both nutrition books work very well in conjunction with my workout guide, SUPP UP. No Bull, Gym In A Bag Workout Guide, which provides guidance on the best portable workout equipment to own, a breakdown of how muscles are and can be effectively worked, and customizable workout plans. If you haven’t already check it out now, either in paperback or as an e-book.
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
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