Happy Tuesday. I hope everyone’s having a great week. I’ve finally gotten a chance to share some more good info with you guys (and girls) so, following up from the last post let’s jump right into it.
Workout Nutrition DIY: Didn’t Hit Your Protein Mark For The Day? Do This.
As you can probably tell, my posting has been a little less consistent – life has been hectic, but I’m actually pretty unfazed by it (guess that’s where training pays off). This kind of prompted me to get back to the basics of SUPP UP. – while the majority of my posts are always about stripping away the inessential, I realize recently my posts have been about those currently not deployed.
So I figured it’s time to share something that’ll help whether you’re deployed or not.
One of the biggest hurdles about being away from your home environment is maintaining nutrition. Add in long hours, non-scheduled meal times, and schedule changes when it comes to yourself overall and this can really throw someone. Y’all have been reading all of my books and this blog for a while now, you know the deal – protein is important to keep you going, just like carbs, fats, minerals, and hydration. They’re all important – but protein and the amino acids pulled from it are literally what allow you to bat a fucking eyelash.
Which makes it pretty damn important to hit your intake.
Which also makes it pretty damn frustrating when you don’t hit your intake.
So what do you do outside of meals? What do I do?
I always resort back to my favorite, horrible tasting friend – Leucine.
It’s not pretty.
It doesn’t smell great.
And Jesus Christ does it taste awful when swallowed with water alone.
But dammit, this stuff works.
So when you’re going about your day (or night) and you realize you haven’t (or aren’t going to) hit your numbers for your nutrient profile, Leucine becomes one of your best friends. It builds, and maintains muscle mass.
If you’re interested in picking up some Leucine, you can find it in the SUPP UP. store.
I know a lot of you are no stranger to this knowledge, you’ve read it in the books, and I’ve mentioned it before – just under different context…but this time around, while the Workout Nutrition DIY series is centered around…working out – let’s just remember for a minute that there are things you can also use outside of pre-, intra-, and post-workout nutrition.
Or, you know, at least give the new kids on the block something to learn, too – without getting all science-y and stuff…(Wilson et al, 2011; Mitchell et al, 2017).
Leucine is simple to buy and even simpler to take. I’ve taken it with just water (you do what you have to do when the time calls), I’ve taken it in shakes, and I’ve taken it with juice concentrates. You can take it anywhere, anytime. The main thing is to remember the amount – 5-10 grams is all you need, leaning towards 5. When you take it with a shake, you can go as low as 3 grams. It packs a mighty punch.
Who doesn’t want to be able to prevent catabolism to their muscle tissue? I know I want to – I’m pretty sure you do too.
Keep it simple stupid, and you’ll do just fine.
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If you really like this post, but don’t have the SUPP UP. books yet, buy SUPP UP. No Bull, Gym In A Bag Workout Guide now – it cost less than the shirt on your back but unlike that shirt, the knowledge gained lasts a lifetime.
However, I get that some may not be able to afford the guides right away, but like the free knowledge gained on the SUPP UP. blog. Or maybe you’ve already bought all the guides (hey, thanks), and you’d just like to support something you think is damn worth having around.
So here’s a good way to keep the blog running healthy and strong – donate whatever you like.
If you go ahead and get the guide instead, either as an E-book or paperback, you’ll discover great ways to get more out of your workouts while travelling or on the go (preview of chapters available in shop).
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.
SUPP UP. – Get your copies now.
If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.
Mitchell, W K, Phillips, B E, Hill, I, Greenhaff, P, Lund, J N, William, J P, Rankin, D, Wilkinson, D, J, Smith, K, Atherton, P J. 2017. [Online]. Human skeletal muscle is refractory to the anabolic effects of leucine during the postprandial muscle-full period in older men. Clinical Science. 131 (21), 2643-2653. Available from: http://doi.org/10.1042/CS20171230
Wilson, G J, Layman, D K, Moulton, C J, Norton, L E, Anthony, T G, Proud, C G, Rupassara, S I, Garlick, P J. 2011. [Online]. Leucine or carbohydrate supplementation reduces AMPK and eEF2 phosphorylation and extends postprandial muscle protein synthesis in rats. American journal of physiology. Endocrinology and metabolism. 301(6), E1236–E1242. Available from: http://doi.org/10.1152/ajpendo.00242.2011
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Photo 1: Alora Griffiths
Photo 2: Mehrdad Haghighi
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