Goodbye friends

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Since 4chan will likely become Trump general for the next couple weeks, I'm leaving to integrate with the normies, and live among them as one of their own. (nothing against Trump necessarily, just not the content I come to 4chan for)

As my parting gift, and in exchange for all the laughs and good memories I've had here, I leave you supplementation advice


Now, keep in mind this advice is meant for building muscle, and will not be effective for cutting.

The most important supplement to consume during and after exercise is simple carbohydrate. I use gatorade powder. The reasoning is simple: increase insulin levels in the blood during and after exercise.

During exercise, the muscles become "insulin sensitive" meaning that they are primed to allow the intake of nutrients via insulin. This helps with glycogen replenishment, but also protein. Insulin is an anabolic hormone, and maximizing it during and after exercise has an extremely positive affect on building muscle. Furthermore, the availability of blood sugar has been shown to improve endurance and performance.

With the gatorade, I add about half a scoop of whey protein. This not only gives your body extra available protein/amino acids to break down for energy (rather than using your muscles) but also provides readily available building blocks for new muscle construction. It works synergistically with the insulin.

Lastly, BCAAs maintain the amino acid pool in the blood, from which the body draws amino acids for energy. This will again help prevent muscle breakdown, and can also help with recovery.

I'm not going to link studies, because I can't be bothered, but if you would like to see studies and read more about it, here's a link to the book where I learned it.

https://www.amazon.ca/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411/ref=sr_1_1?ie=UTF8&qid=1478709125&sr=8-1&keywords=nutrient+timing

I hope you all make it.