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NUTRIENTTIMING

A GUIDE TO

Nutrient Timing Booklet.indd 1 10/29/14 3:20 PM

© 2014 DYMATIZE.® These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any diseases. As individuals vary, so will results.

ISO-100® from Dymatize. What’s in it? 25 grams of hydrolyzed 100% whey protein and 5.5 grams of branched-chain amino acids (BCAAs). What’s in it for you? Better performance. Maximum muscle growth. And faster recovery times. Use it before and after your workouts. Because every workout counts.

25g <1g 0g

PROTEIN SUGAR CARBS

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ISO-100® from Dymatize. What’s in it? 25 grams of hydrolyzed 100% whey protein and 5.5 grams of branched-chain amino acids (BCAAs). What’s in it for you? Better performance. Maximum muscle growth. And faster recovery times. Use it before and after your workouts. Because every workout counts.

25g <1g 0g

PROTEIN SUGAR CARBS


ISO SpreadPUB: Nutrient TimingINSERTS: November 2014



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4 A Guide to Nutrient Timing

Ready for Prime Time

Muscle & Performance Presents A Guide to Nutrient Timing is printed in the U.S.A. © 2014 by Active Interest Media Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in A Guide to Nutrient Timing is for educational purposes only. It’s not intended to replace the advice or attention of health-care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of the products discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale and use of such products. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

If you train hard and often, your body is primed to gain (or lose) muscle. Eat the wrong foods or supplements at the wrong

times and you risk sabotaging your workouts. Add the right nutrients or supplements to your diet at the right times and your sweat and energy will be rewarded all the more. Sugar, for example, is something you may avoid at most times of the day, but knowing what it can do for you postworkout, it becomes a different story. The theory of nutrient timing isn’t just based on conjecture or observations from gym rats. Research data shows that with the right nutritional approach (taking in protein and carb supplements during and immediately after training, for example), you can actually repair and improve muscle size or quality. What’s even better is that if the timing is right, you not only start repairing muscle during and after training, but you also continue to build quality muscle size later on. Customizing a nutrient timing plan that accounts for your physique goals and your busy schedule is essential to getting the best results. Muscle & Performance is here to help you out!


muscleandperformancemag.com 5

NUTRIENT TIMING

A Guide to

P R E S E N T S

Chapter 1: .................. 6Preworkout Nutrition

Chapter 2: ................ 18Intraworkout Nutrition

Chapter 3: ................ 24Postworkout Nutrition

Group PublisherCheryl Angelheart

Director of Brand DevelopmentAlexander Norouzi

Muscle & Performance Editor-in-ChiefJordana Brown

Special Projects EditorVicki Baker

Group Advertising DirectorDonna Diamond Riekenberg

Marketing ManagerLaureen O’Brien

Copy ChiefJeannine Santiago

Copy EditorGretchen Haas

Production ManagerJohn Bodine

Video/Photo EditorRichard Alexander

Photographers Robert Reiff, Cory Sorensen

ContributorsRonnda Hamilton; Matthew Kadey, MS, RD; Lara McGlashan, CPT; Kimberly J. Retzlaff; Sommer Robertson; Isaiah Rhodes, NSCA-CPT; Rob Wildman, Ph.D., RD

Product photos courtesy of manufacturer.



Chapter 1

Preworkout Nutrition

Life is full of uncertainties, but when it comes to training, one thing remains constant. Your body can’t work out right if you don’t feed it properly before hitting the gym. No matter what time of day (or night) you train, you need

the right amount of protein (from whey, casein, egg and/or soy sources) in the form of a shake and slow-digesting carbs, such as those in fruit, within half an hour before your workout. But those are just the basics. Most serious gym-goers now also add other supplements during the preworkout window to help fuel the training session and get the best results. Essentially, you’re looking for ingredients that will bolster muscle power or strength, bump up energy and help you focus, and boost nitric oxide for a better pump.

Preworkout Nutrient Necessities

Protein PowderDrinking a protein shake within half an hour of workouts is pretty much nonnegotiable. Because most protein powders are digested far more quickly than a whole-food meal, consuming a shake before working out guarantees that there are ample amino acids circulating in your bloodstream, readily available to fuel muscles, prevent muscle breakdown and promote recovery (yes, recovery) while you’re still working out. The very act of working out damages muscle tissue, making gym time a particularly

Your preworkout nutritional goals (about 30 minutes before a workout) include the following:

❖ Feeding your body with nutrients that will give you energy for the workout

❖ Creating an anabolic (muscle growth) environment in your body

❖ Staying alert and focused

tough time for muscles. If there are not enough aminos present from the diet, the body will not be able to effectively re-pair — and therefore grow — muscle tis-sue. Scientific research has unequivocally proven that regular protein supplemen-tation builds muscle, increases strength and supports fat loss. There are a wide variety of protein powders available, but the most effec-tive remain the milk proteins — whey and casein. * Whey Whey protein is a fast-digesting source of aminos, meaning that the



body quickly breaks it down, releasing its aminos for muscles to absorb. It is also valued for high levels of branched-chain amino acids, which are present in a 2:1:1 (leucine:valine:isoleucine) ratio, which has been proven ideal for muscle building. To put the icing on the cake, pure whey isolate is virtually carb- and

fat-free and is chock-full of arginine, glutamine and alanine, amino acids that further support growth and promote fat loss. No doubt about it, whey rules the marketplace, and with good reason: It’s a powerful, well-researched and proven muscle-building nutrient. But if you’re a smart bodybuilder looking for every nutritional edge you can get, it shouldn’t be your only protein source.* Casein Like whey, casein is derived from milk, and it’s a “complete” protein, meaning it contains all the amino acids the body can’t make itself and therefore needs to get from food. Unlike whey, however, casein is digested slowly, releas-ing its amino acids over a longer period. Combining casein with whey or another faster-digesting protein around work-outs is a smart way to ensure that those muscle-building aminos will be present whenever the body needs them. * Egg Egg protein powder is typically made from dehydrated egg whites that

are pasteurized and processed into a fine powder. Because of their rich amino-acid makeup and easy digestibil-ity, egg whites are one of the highest-quality proteins on earth. And, believe it or not, they can contain as many as 40 different proteins. In addition to all those proteins, egg whites contain a

slew of aminos. Among them are the BCAAs and arginine, both of which are critical around workout time. Egg protein digests at a moder-ate rate, meaning it falls somewhere between very-fast-digesting whey and very-slow-digesting casein. This is likely why egg whites have been shown in clinical trials not only to boost protein synthesis but also to prevent muscle protein breakdown. The digestion differential means that by adding egg-white protein powder to a whey and casein shake, you get maximal benefits, with fast- (whey), medium- (egg) and slow-digesting (casein) pro-teins in each dose. Research shows that this is the best way to maximize muscle growth because whey will immediately kick-start muscle protein synthesis, and the egg protein and then the casein will keep it turned on for many hours while also decreasing muscle breakdown. * Soy Protein Isolate Soy protein pow-der comes from isolating the protein in

To facilitate the process of muscle growth, you need at least 20 grams of protein powder

30 minutes before every workout.



soybeans and has been used by veg-etarians for many decades. Using the advanced technologies available today, many products contain as much as 90 percent protein per serving. Although soy protein’s amino-acid profile is not as robust as whey’s, it is still a reasonable alternative for those who are looking for a non-animal-based protein source. Although soy protein contains phy-toestrogens (with a molecular structure similar to that of the female sex hormone

estrogen), recent evidence suggests that it’s beneficial for muscle growth and does not lower testosterone levels. Further, the isoflavones found in soy protein have been shown to have profound health ben-efits. Recent research has reported that soy protein supplementation contributes to improvements in cardiovascular and bone health. Finally, compared to whey, soy protein has high levels of arginine, the amino acid involved in the production of nitric oxide and growth hormones.

Nitric-Oxide Boosters Nitric oxide is produced naturally in the body, and it is instrumental to just

about all the body’s functions, from transmitting messages between nerve cells and aiding the immune system in fighting off intruders to controlling blood flow and regulating the function of most internal organs. NO signals the smooth muscles that line the blood vessels to relax, which dilates the vessels themselves, allowing for more blood flow to muscle tissue. Because blood carries water, nutrients, oxygen and other critical elements to

muscles, getting more blood through (when the blood vessels are dilated) not only ensures that your muscles will be bathed in exactly what they need to speed recovery and improve muscle growth, but the added fluid pressing on muscle cell walls also encourages growth in and of itself. Aside from its effects on muscle strength (stronger muscle con-tractions and greater training intensity) and mass, NO has been found to en-hance lipolysis, which is the release of fat cells from fat stores into the bloodstream to be burned. Look for a preworkout supplement that contains NO boosters to give your performance an extra edge.

Before Gets You MoreDymatize Nutrition’s M.P.ACT preworkout formula helps you get more out of every training session. Pomegranate and beet-root extracts plus agmatine improve blood flow and, in turn, endurance. Added creatine and beta-alanine support improved muscle energy and burst. Taurine, tyrosine and caffeine give you the focus and energy to maintain high intensity throughout your workout. All this combines for university-proven performance results.



* Arginine Sadly, NO doesn’t come in pill form and is not available in stores. In order to increase levels, therefore, you need to take a supplement like the amino acid arginine, which the body uses to syn-thesize NO. But that’s not all arginine is known for. It also blunts a hormone that inhibits growth-hormone production. * Citrulline Citrulline is another amino acid, one that converts to arginine in the body. Arginine can be poorly absorbed — cells in the intestines can use up or break down a lot of what you consume before it can reach blood vessels. But because the body converts citrulline to arginine, taking in citrulline actually boosts blood levels of arginine (and NO) better than arginine alone. In addition, it helps shuttle ammo-nia out of the body via the urine; less ammonia means less muscle fatigue during training. * Agmatine This by-product of the breakdown of arginine helps boost NO levels and can enhance the release of insulin, which is an anabolic hormone that increases muscle growth and dilates the blood vessels. In some studies, ag-matine was also found to blunt muscle pain, which should help you perform more reps. * Pomegranate Aside from essential nutrients like vitamin C, potassium and iron, pomegranates also deliver phenolic molecules and nitrates. Nitrates and their molecular relatives nitrites are other compounds found to increase nitric-oxide levels within tissues like muscle. Research with runners has shown

that those receiving a pomegranate-fruit extract 30 minutes before an inter-mittent sprinting challenge increased blood flow after 30 minutes and then supported higher-intensity running as well as increased blood flow dur-ing recovery. And in a study involving CrossFit athletes, pomegranate extract as part of a preworkout regimen helped improve performance.

Caffeine You may only think of caffeine as something that helps you shake off your morning brain fog. But don’t forget it as part of your preworkout plan because it also can provide immediate increases in strength and facilitate fat burning, put-ting it up there in importance alongside protein and BCAAs. The effects of caffeine, including the bump you get in energy and alertness, are a result of the fact that it binds to ad-enosine receptors in the brain. Adenos-ine is a breakdown chemical produced in the body, and when it binds to its receptors in the brain, it signals fatigue, making you tired and sluggish and slowing down nerve activity. By slipping into those receptors, caffeine blocks this fatigue signal, thus keeping you more alert and focused. Caffeine has other serious benefits for those working on their physiques: •Whenadenosinebindstoitsrecep-

tors, it inhibits the release of fat from fat cells. Again, when caffeine slips into those receptors instead of the adenosine, fat keeps getting released



Joltin’ Java Breakfast Smoothie1 cup strongly brewed coffee1 cup unsweetened almond milk 1 scoop plain or vanilla protein powder 1 medium banana 1/4 cup rolled oats 1 tbsp raw or natural cacao powder1 tbsp chia seeds1/8 tsp ground cardamom

Pour coffee into an ice-cube tray and freeze overnight. Place the remaining ingredients as well as four of the coffee ice cubes in a mixer and blend until smooth. This shake makes for a quick, fiber- and antioxidant-packed break-fast substitute to help you jump-start your day. Serves 1.

Nutrition Facts (per serving):

380 calories, 30 grams protein,

49 grams carbs, 7 grams fat



from fat cells so it can travel to other tissues and be burned away as fuel. And speaking of “burning,” caffeine has been shown to increase metabolic rate by about 15 percent.

•Becausethebodywillburnanyfree-floating fat present in the bloodstream before tapping into glycogen stores, caffeine helps you work out longer before fatigue sets in.

• Studiesalsohaveshownthatcaffeinehelps reduce the perception of pain, which means you’ll be able to work out harder for longer. This reduced percep-tion of pain, combined with caffeine’s effects on the nervous system, may lead to more reps and, therefore, muscle growth. It also may result in greater strength. One study found that trained subjects who took 200 milligrams of caffeine an hour before workouts increasedtheirone-rep-maxstrengthon the bench press by an average of 5

pounds and also could do more reps. •Caffeinemayactdirectlyonmuscles

by triggering an increase in the release ofcalciumintothemuscle.Calciumis needed for muscle contractions, meaning that caffeine could help you produce greater acute strength and executemorerepsduringworkouts.

•Finally,there’stheeffectofenhancedblood flow, which means delivery of more nutrients like amino acids and glucose to muscles, as well as more oxygen,forbetterenergyproductionduringexercise.

The most commonly recommended preworkout dose is 200 to 400 milligrams of caffeine anhydrous. To keep getting the maximumeffectandnotbecomedesen-sitized to caffeine, you may want to limit it to around workouts and cut back on it during the rest of the day. If you train late in the day, consider using supplements that don’t include caffeine, which might



interfere with your sleep. In addition to caffeine (or instead of it), some preworkout formulas include taurine. An energy booster like taurine can help maximize your stamina while you train. Studies suggest that taurine may help increase muscle endurance by up to 50 percent, perhaps by helping the heart to pump more blood to the muscles.

CreatineCreatine is a compound naturally pres-ent in muscle tissue whose primary job is to create a quick source of energy. Aside from the energy it supplies, creatine is important to workouts for two other reasons: greater strength and bigger pump. Creatine provides the en-ergy needed for weightlifting, allowing you to complete more reps with a given weight and lift more weight within a given rep range. It also draws more water into the muscle cells to create a bigger pump, which not only makes you look impressive, but the swelling that it causes in muscle cells also places a stretch on the muscle membranes, signaling permanent muscle growth. Include some form of creatine, like creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate, in your preworkout supplement or with your preworkout protein shake.

Beta-Alanine Several performance-based research studies show that supplementing with beta-alanine increases the length of time

you can maintain power during exercise. That means that if you take beta-alanine, you’ll be stronger toward the end of your workout than you would be if you didn’t take it. That can result in higher training volume (more reps before exhaustion) when you train, greater endurance and even less fatigue afterward. It’s not surprising that taking the sup-plement leads to improvements in body composition. One study reported that subjects who completed a high-intensity-interval-training program while taking a beta-alanine supplement had greater lean mass gain and fat loss compared to those who trained while taking a pla-cebo. Along the same lines, research has shown that combining beta-alanine and creatine with resistance training leads to increases in lean body mass over time. Fortunately, many high-quality prework-out blends include both compounds. When you start taking beta-alanine before workouts, be patient — it can take up to four weeks of supplementa-tion to notice maximum benefit. (And if you get a tingling sensation in your skin from beta-alanine, don’t worry — it’s not permanent or dangerous. Instead of tak-ing one larger dose, split it into smaller portions taken more frequently.)

BetaineBetaine is a modified amino acid known scientifically as trimethylglycine. It’s referred to as betaine because it was originally isolated from beets. In the last few years, research has shown that betaine aids athletic performance. In



one study, betaine supplementation resulted in a 25 percent greater increase in strength on the bench press and a 15 percent greater increase in bench-press power. In a later study, trained subjects taking betaine for two weeks increased their upper-body muscle power by 20 percent and upper-body muscle strength by 25 percent. Other research reported that subjects were able to complete more reps with betaine supplements, mean-ing that betaine can help muscle growth because the more reps you can do with a given weight, the more overload you can place on the muscle, and that leads to muscle growth in the long run. Although the mechanism by which betaine increases muscle strength and power is not confirmed, there are a few theories. For starters, supplement-ing with betaine actually promotes the natural production of creatine in the body and having higher levels of creatine in the muscle can lead to greater muscle growth. Another way that betaine may work is by lowering lactate levels. Be-cause high lactate levels lead to higher

acidity in muscle, which leads to fatigue, keeping lactate levels low can prevent fatigue. Betaine also boosts levels of growth hormone and muscle-building insulin-like growth factor-1.

Slow-Digesting CarbsIf you are one of those who hit the gym right after work, then it’s been a few hours since your last whole-food meal. That nutritious lunch you had (a balanced meal that certainly would have included a healthy portion of protein, like that in our Zesty Chicken dish recipe) is in your rearview mirror. So, in addition to your supplements, should you eat anything just before tackling the weights? Yes! Eating 20 to 40 grams of slow-digesting carbs before working out can supply the body with the energy it needs to get through workouts. One of our favorite preworkout carb sources? A piece of fruit, which is full of fiber to slow its digestion and fructose, a slightly slower-digesting sugar (not to mention all those beneficial antioxidants).

Zesty Chicken2 boneless, skinless organic chicken breasts1 tsp garlic2 tsp olive oil4 tbsp fresh orange juice1 tsp orange zest1/4 onion, chopped 1 tsp fresh oregano, chopped1 tsp fresh basil, chopped1/2 tsp ground cumin1 sliced fresh lemon1 tsp fresh or dried thyme2 cups mustard greens, choppedsea salt and pepper to taste

Nutrition Facts (per serving): 214 calories,

29 grams protein, 10 grams carbs,

6 grams fat

Nutrient Timing Booklet.indd 14 10/30/14 10:56 AM


Combine chicken, garlic, 1 tsp of olive oil, orange juice, orange zest, onion, oregano, basil and cumin in a bowl. Allow chicken to marinate for � ve to 10 minutes. Heat a saute pan over medium heat, then add chicken and lemon slices. Cook until chicken is no longer pink inside. Add remaining olive oil, thyme and greens. Saute until greens are wilted. Serves 2.


M.P.ACT – PreDymatize’s muscle performance activator with caffeine for quick and sustained energy and BCAAs, creatine, and beta-alanine for endurance, strength, and faster recovery.

Amino Pro – AnytimeIncrease your endurance with instantly soluble BCAAs to minimize muscle breakdown and initiate muscle repair; and electrolytes, L-taurine, and L-citrulline to increase hydration, energy, and circulation.

M•P•S – Post7g of BCAAs and 2.4g of whey peptides trigger muscle protein synthesis for faster muscle recovery and growth. HICA and KIC prevent muscle protein breakdown.

PerformanceDriven. Just like you.

ANYTIMEPRE POST



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Your intraworkout nutritional goals include the following:

❖ Maintaining your energy (longer and more vigorous training may boost the results you see in your physique)

❖ Sustaining an anabolic environment

❖ Beginning the recovery process

Chapter 2

Intraworkout Nutrition

BCAAs The branched-chain amino acids stand out in the pantheon of muscle-building ingredients. Aside from spurring protein synthesis (muscle growth) and stocking muscles with more energy, BCAAs blunt

the muscle-wasting hormone cortisol. The body handles the BCAAs leu-cine, isoleucine and valine differently than other aminos. When most amino acids are ingested, either as individual amino acids or as whole proteins, they

If you paid attention to our advice in Chapter 1, then you should have your pre-workout nutrients all squared away. But have you thought about what to consume during the actual workout? There’s no doubt that the occasional trip to the water

fountain may help keep you hydrated, but water alone is not going to improve your performance at the gym. Well-planned intraworkout supps, however, will. No matter whether your ultimate goal is to gain mass, lose weight or build endur-ance, the nutrients you get in while working out can make a world of difference in your results. The problem with training is that it not only stimulates the processes that lead to muscle growth (or weight loss or better endurance) after the workout is over, but it also uses critical essential amino acids for energy during the workout. Providing a steady stream of aminos while you train continues to prevent your body from stealing them from your muscles so you always have ample aminos available to build muscle. Keep in mind that intraworkout nutrients should be taken in addition to your preworkout and postworkout shakes. It may seem like an overabundance of nutri-ents, but these are the times when those anabolic fuels are sure to go toward muscle growth. So drink up while you pound the iron.

Intraworkout Nutrient Necessities



are absorbed by the intestines and shut-tled to the liver. If the body needs more energy, the liver breaks down aminos for fuel. The three BCAAs tend to be spared by the liver and get direct access to tis-sues like muscle fibers. This means that during workouts, muscle fibers can use them for fuel, sparing glycogen stores and increasing the length of time you’re able to train.

While each of the BCAAs has its own unique properties, taking them together is the best way to get all the advantages they provide. Getting an ample dose during workouts is critical to keep energy levels up and to maximize muscle growth. Although whey protein is rich in BCAAs, getting in extra from a BCAA supplement ensures you have plenty of them for maximal results.* Leucine The MVP of BCAAs turns on the process of muscle protein synthesis, which builds up the muscle protein that leads to muscle growth. Leucine also acts as a potent anabolic agent because, like high-glycemic carbs, this BCAA increas-es the release of insulin, which helps to drive the amino into muscle cells where it can stimulate growth. Insulin is also an anabolic hormone, encouraging muscle growth by promoting greater muscle protein synthesis and decreasing muscle protein breakdown.

And even though leucine spikes insulin (which usually leads to fat storage), leucine and the other BCAAs actually encourage fat loss, perhaps by suppressing hunger or perhaps by in-creasing protein synthesis and causing the body to burn more calories. * Valine Another way the BCAAs help keep you energized during workouts is thanks to valine. During exercise, the

brain takes up the amino acid tryp-tophan in large amounts. Once there, tryptophan is converted to serotonin. In an exercise setting, high serotonin levels signal the brain that the body is fatigued. However, valine competes with tryptophan for entry into the brain and typically wins, meaning muscles can contract with more force for a longer period before getting fatigued. * Isoleucine Isoleucine plays a role in fat burning, one that differs from the way that leucine aids fat loss, mak-ing the benefits additive. Japanese researchers discovered that mice given isoleucine while eating a high-fat diet gained significantly less fat than mice not getting supplemental isoleucine. This was a result of isoleucine’s ability to activate special receptors, known as PPARs, that increase fat burning and inhibit fat storage.

Add BCAAs to your shaker to drink during workouts. Be sure you use a supplement that provides leucine

in at least a 2:1:1 ratio to isoleucine and valine.



GlutamineThis amino acid is important to athletes for several reasons. It helps to maintain levels of the BCAA leucine in muscle fibers while you’re in the gym. It also boosts growth-hormone levels, which can help you build more muscle size and strength, as well as burn more fat. While everyone associates growth hormone with its anabolic proper-ties, few realize that it is also a powerful lipolytic agent, which means it liberates fat from fat cells to be burned for fuel. Because energy demands are high during exercise, there’s no better time to free up fat. Glu-tamine also helps increase the number of calories burned during exercise. A higher metabolic rate and releasing more fat for burning during exercise is the perfect recipe for overall body-fat loss. Glutamine also buffers muscles’ acid levels, which can rise and cause fatigue, cutting workouts short, and it pulls water into muscle cells to enhance the pump. Glutamine tends to be depleted from muscles because it’s needed for fuel by the intestines, so supplementing with it can be critical. Consider including glutamine in an intraworkout shake to ensure high levels in your body during training.

ElectrolytesAs you sweat during hard training sessions, you lose fluids, and we don’t mean just water. Your sweat contains substantial amounts of sodium, as well as other electrolytes (such as potassium and chloride). That matters because electrolytes are, in essence, salts that carry an electrical charge, which the cells in your body depend on to send signals to each other and perform essen-tial functions. Electrolytes help regulate nerve cells and muscle contractions and maintain fluid balances in and around the cells. When levels of electrolytes drop too low, the cells in your body can’t communicate with each other to execute basic tasks. Neuromuscular functions are impaired and lactic acid rises in muscles, which may interfere with your ability to keep training. Luckily, replenishing electrolytes isn’t hard. Electrolyte-enriched sports drinks taken during workouts can help keep your fluids balanced so that you can move (contract) your muscles. An intraworkout solution that includes about 200 milligrams of electrolytes will keep you properly and effectively hydrated during intense training.

Endurance AmplifiedYou invest time, money and energy into achieving your fitness goals, so don’t let lack of proper nutrition get in the way. New Amino Pro from Dymatize Nutrition contains electrolytes to help you stay hydrated and avoid performance-ruining muscle cramping. In addition, the product has branched-chain amino acids to help your muscles start recovering while you train, as well as L-taurine and L-citrulline to support improved endurance throughout the workout.



Hydration Basics

Water is essential for survival as well as optimum performance, and gauging water consumption is essential to continual development.

A number of factors, including climate, specific activity, conditioning level, body chemistry and nutrition, go into determining an athlete’s daily hydra-

tion needs. That’s pretty specific to each individual, but, as a general rule, the average person should take his or her bodyweight in pounds and

consume at least half of that in ounces daily. You may need to increase that by 50 percent or more depending on how hard you’re training.

Because hydration levels affect how fast you run, how much you lift and how you recover, your performance will tell the tale. As little as a 2 percent loss will impact performance. If you’re hit-ting the wall sooner than expected or recovery between work-outs is slower, you may be missing the mark in the hydration department.

The best way to avoid dehydration during a workout is to ensure adequate hydration before you even set foot in the gym. In fact, addressing daily hydration needs and replenishment are just as important, if not more, as hydration during training. Some of your fluids will come from foods (especially veggies, such as broccoli and spinach), but that doesn’t negate the necessity of drinking. Basically, pure plain water is the best choice, but around training time, it should be balanced with the right amount of electrolytes, namely key elements like sodium, chloride and potassium. Drink-ing too much plain water during heavy or prolonged training can lead to water intoxication, or hyponatremia, which stems from low sodium levels. It can cause bloating, dizziness, nausea, vomit-ing, severe headaches, cramping and other symptoms.

Good hydration also requires that you space out water intake throughout the day and during your training or competition rather than swigging it down all at once. Don’t rely on signals of dehydration; by the time you have a physical indication — thirst — you’re already dehydrated. Watch for headaches and dry lips. After that, you may get chills or feel nauseous. Your concentra-tion, motor skills and overall performance may be affected.

Remember, postworkout hydration is important, too, and not just in that first 30-minute window after the last rep. Later on, your body can still go downhill if you’re not hydrated properly. So be aware of it over the course of the next 24 hours — and then every day thereafter.


No gluten. No hormones (rBGH, rBST). No soy. No artifi cial fl avors, colors, or sweeteners. No added sugar.

©2014 DYMATIZE.® These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any diseases. As individuals vary, so will results.

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IN PURSUIT OF STRENGTHBuilt for the natural athlete, Pursuit RxTM Whey

Protein delivers quality whey protein isolate as the primary source with the right level of

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Chapter 3

Postworkout Nutrition

Your postworkout nutritional goals (within 30 minutes after training) include the following:

❖ Replenishing muscle glycogen stores

❖ Supplying fuel for muscle protein synthesis

❖ Defending against muscle soreness

How you feed your body immediately after training can make a drastic impact on how strong, lean and muscular you can become. In the moments immedi-ately following a hard workout, your muscles are begging for the basic build-

ing blocks of repair — amino acids and glucose — so they can come back stronger on the next go-round. It’s also at this point that your body is primed to absorb and stock up on key nutrients. But as your body cools, the window of opportunity narrows, and your chances of maximizing recovery (read: inducing increases in size, strength and fat burning) are greatly diminished. Once you set those dumbbells down for the final time, your body is in crisis. It may not look like it on the outside, but the voluntary trauma that you have just put your body through is beginning to take its toll on your muscles. Micro-tears within the muscle send your body into acute panic mode as it begins to try to find ways to heal itself. Not to worry — this is really more of an opportunity than anything else. If you take measures to ensure that your body finds what it’s looking for, you drasti-cally improve your chances of helping those battered muscles come back bigger and stronger the next time.

Postworkout Nutrient NecessitiesProteinRefueling after a workout is a high priority, particularly for boosting muscle mass. After workouts, aminos are neces-sary because protein synthesis is at its peak — your muscles are actively seek-ing out those amino building blocks to repair the damage caused to them during the workout. Researchers have noted that

muscle growth requires an after-exercise meal and that consuming protein specifi-cally is paramount for promoting a posi-tive protein balance. Exercise scientists used to believe that whey was best after workouts because its aminos are quickly released and can rush to muscle cells to almost immediately launch recovery. But then



a study in 2006 changed things. Re-searchers found that after a 10-week study, subjects who were given whey and casein together after workouts experi-enced greater increases in strength and lean mass than those who took whey or casein separately. It makes sense — the whey in a protein blend will still digest quickly and hit muscles fast, and the casein will digest slowly and provide muscles with aminos over a long period. Newer research further supported these findings, with a study in 2013 showing that whey and a whey/soy/casein combination elevated muscle protein synthesis but that the blend kept it elevated longer, which has great ben-efits for the amount of muscle you could ultimately build. Within 30 minutes after your last rep, flood your muscles with 20 to 40 grams of protein. Whey alone will do, but if

You So Need Iso Products labeled “hydrolyzed” mix readily and won’t clot in your shaker. In addition, hydrolysates can simultaneously increase amino-acid availability and insulin to your muscles (maximally stimulating muscle protein synthesis). And the hydrolyzed form of protein isn’t likely to make you feel bloated or excessively suppress your appetite, so you can eat your next meal sooner to keep your muscles growing.

An example of a protein powder that mixes easily is Dymatize Nutrition’s Iso-100 Hydrolyzed 100% Whey Protein Isolate. This premium, 100 percent whey protein isolate is hydrolyzed to

deliver a pure, easily digested and rapidly absorbed protein. It quickly replenishes amino acids, making it ideal for scheduled uses throughout the day, like first thing in the morning to stop catabolism or right after an intense workout to help muscle recovery. It is also fat-free, gluten-free and lactose-free so you can fulfill your sports-nutrition needs while empowering your physique. In addition, Dymatize Nutrition’s in-house flavor specialists have reformulated Iso-100 to take its taste to a whole new level.

you can, find a blend of fast- (whey), medium- (soy or egg) and slow-digesting (casein) proteins — or make your own.

BCAAsThe branched-chain amino acids (leu-cine, isoleucine and valine, as you surely know by now) act as insurance during this window. They not only reduce the specter of delayed onset muscle soreness, but they also promote protein synthesis (which means muscle growth). Be sure to top off your tank because BCAAs will be used to build up muscle fibers.

GlutamineIn addition to the intraworkout window, this amino acid is important postworkout, primarily because of its ability to ward off catabolism and bump up growth-hormone levels to help you build more muscle size and strength as you recover



from hard training. In addition, research suggests that supplementing with glu-tamine can boost the immune system’s ability to handle the stresses caused by a grueling workout. Having fewer infec-tions, such as colds or flu, means less interference with your training schedule. Glutamine also can assist muscle glycogen refueling after a training ses-sion. Immediately following a workout, muscles are depleted of their glycogen reserves. Glutamine has been shown to enhance the glycogen refueling process, which is why taking in this supplement postworkout is so important. The sooner you can replenish your glycogen stores, the faster you will recover. Speeding up the recovery process not only will make you feel better quicker but also will posi-tively affect your ability to build more muscle over time because your body will be better prepared for subsequent train-ing sessions. Consider including glutamine in a postworkout shake to aid your recovery efforts. For an additional little bump of glutamine, you also might look for a product that contains whey isolate — as we’ve noted earlier, whey isolate contains some glutamine, as well as ar-ginine and beta-alanine, which support muscle growth.

Carnitine A naturally occurring nutrient, carni-tine is a must-have for muscles because research shows it turns fat into energy when the body needs it. Although it can be synthesized in the human body from

the amino acids lysine and methionine, it’s considered conditionally essential — meaning some dietary carnitine is necessary because the body’s demands for carnitine can exceed its ability to produce it. In dietary supplements, carnitine is available in a few different forms, includ-ing L-carnitine and acetyl-L-carnitine. In the body, L-carnitine helps get fatty acids into energy-producing cells, the mitochondria, where they are burned to produce energy. Because of this role, the theory is that taking carnitine can improve exercise performance, boosting responses to training as well as reducing muscle fatigue. What’s more, combin-ing it with antioxidant supplements can boost carnitine metabolism, which sub-sequently supports athletic performance. And some research shows that it reduces free-radical formation and postwork-out tissue damage, as well as optimizes muscle tissue repair. Evidence of carnitine’s fat-fighting benefit isn’t as extensive as its role in energy production and performance, but it is certainly promising. One study showed that taking 3 grams of carnitine for 10 days boosted fat oxidation, with no increase in protein breakdown at the same time — good for those who want to preserve muscle mass. We suggest including carnitine be-cause it’s a natural way to boost the ben-efits of training and possibly shed some unwanted fat without losing muscle at the same time. It also staves off free-radical damage and promotes faster recovery.



Remember the NightYour body needs rest to recover from intense workouts. And muscle growth actually occurs outside the gym as your muscles repair themselves. The amino acids in protein foods and protein powders help that procedure along. While you’re asleep, though, your body’s metabolic processes continue to look for sources of fuel, and one of those sources might be your hard-earned muscle. But other than getting up several times to eat during the night, what can you do about that? Before bedtime, you can fuel up on slow-digesting casein — it’s the go-to protein for the sustained delivery of amino acids.

One protein that keeps on going, even when you are not, is Dymatize Nutrition’s Elite Casein. Made of 100 percent micellar casein, one of the slowest-absorbing proteins available, Elite Casein keeps you fuller longer and delivers a steady stream of amino acids for up to seven hours. With 24 grams of sustained-release protein in every serving, Elite Casein is an ideal choice for anytime your body goes without protein for a prolonged period, like while sleeping.

CreatineYou know how important creatine is for the preworkout period because it provides energy for a longer training session. Some evidence also suggests it may act to bu� er lactic acid and help improve recovery time a� er workouts. Adding creatine to postworkout shakes is essential because the muscles are primed to take it up, ensuring you’ll have plenty the next time you hit the weights.

HICAIf you’re a serious trainer, you know that the sti� ness and soreness caused by one training session may negatively impact your next one. Alpha-hydroxy-isocaproic acid is a metabolite of the BCAA leucine. Recent studies suggest that HICA can help relieve delayed onset muscle sore-ness, as well as help protect muscles from catabolism.

Take HICA a� er workouts to help bind up the acids and ammonia that build up in muscles and blood during extreme exercise and can cause muscle soreness and fatigue.

KICKetoisocaproate is the perfect compan-ion to whey protein and BCAAs because of their leucine content. While leucine kick-starts protein synthesis, KIC syn-ergistically inhibits protein degradation in muscle. � is anabolic/anti-catabolic teamwork has a pronounced e� ect on muscle mass, and studies show that KIC is much more e� ective when combined with leucine than taken by itself. Leucine, and even more so KIC, also increase the release of insulin, which is a positive thing a� er workouts because the anabolic hormone ushers nutrients into muscle cells, promoting recovery.



Food, Glorious Food … And Then Some

Once an hour has passed after your workout, it’s time for a real sit-down meal. While supps are key players in your recover/rebuild process, proper combina-tions and proportions of whole foods have their own role to play in creating

drastic changes to your overall body composition and performance levels.

Your postworkout plate should feature a calculated ratio of carbs, protein and fat. Gener-ally, you want to aim for 0.5 gram of carbs per pound of bodyweight to continue refilling glycogen stores and supporting recovery. Although fast-digesting carbs were advisable immediately postworkout, you’ll want to opt for the slower-burning variety here. Brown rice, sweet potatoes and whole-grain bread are smarter now because they digest slower and therefore have a minimal impact on blood-sugar levels. If body fat is a concern, or if you train at night, simply reduce this portion slightly.

More protein at this point helps drive home the muscle building that you kick-started earlier. Aim for at least 0.25 gram per pound of bodyweight. No calculator handy? Try a 5-ounce chicken breast or filet of fish, which will feature 30 to 35 grams of quality protein. (See our Beef Bake recipe, which has approximately 40 grams of protein. Add a cup of brown rice and some broccoli to that meal for plenty of slow-burning carbs.)

When it comes to fats, you’ll want a modest portion to aid in digestion and to support recovery. Healthy fats, such as those found in fish, olive oil, nuts, seeds and avocados, also can help boost fat burning and promote joint health. So whether your main dish is salmon or you’re drizzling some olive oil over your greens, a little fat with your first whole meal after training is a no-brainer.

Vitamin C (about a gram) and fish oil (2 or 3 grams) should be kept close at hand during this postworkout meal. They support recovery and are best taken with food. Vitamin C helps with the synthesis of hormones, and fish oil further slows muscle breakdown and supports your soon-to-be-aching body.

Whether you trained at the crack of dawn or just before the dinner bell, the “postwork-out” window extends until lights out. Just because you’re ready to snooze doesn’t mean the recovery fairies are also going dormant. In fact, this is when those little sprites do some of their best work.

Assuming you’ve made it to your bed without noshing on a pint of gelato, your body is preparing for a seven- to 10-hour fast. And absent proper nutrition, it can easily slip back into a catabolic state. So immediately before bed, it’s a good idea to consume 20 to 40 grams of a protein blend that includes casein. (Choose the higher end of that amount if mass or strength are among your goals.) Taking up to seven hours to digest, casein can help your muscles suck down much-needed amino acids throughout the night to fuel your muscles when you can’t. Consider using a product that touts a delayed-release coat-ing system, which slows down the digestion of the casein even more than uncoated forms.



Nutrition Facts (per serving): 495 calories,

40 grams protein, 17 grams carbs,

32 grams fat

Preheat oven to 350 degrees. In a bowl, combine ground beef, bell pepper, onion, garlic, oil, cayenne, salt and pepper. Pull the stem out of the mushroom and turn upside down on a baking pan. Mound beef mixture into the mushroom and bake for about 20 minutes or until beef is no longer pink. Serves 1.

Beef Bake6 ounces grass-fed ground beef1/2 green bell pepper, chopped1/4 onion, chopped1 clove garlic, chopped2 tsp olive oil1/2 tsp cayenne peppersea salt and pepper to taste 1 large portobello mushroom



Time to RebuildDymatize Nutrition’s M•P•S is designed to accelerate your � tness gains by triggering muscle protein synthesis and minimizing muscle protein breakdown in response to training. With 7 grams of instantly soluble branched-chain amino acids, added leucine metabolites (HICA and KIC), as well as a boost of whey protein isolate, one scoop of M•P•S postworkout is all you need.

Fast-Digesting CarbsCarbs get a bad rap, but they play a big role in sports performance. When consumed a� er workouts, fast-digesting sugars rapidly replenish glycogen (stored sugars) used during exercise and create an insulin spike that shuttles amino acids and other nutrients to muscles to begin the recovery process and promote muscle growth. Fast carbs also lower levels of cortisol, a stress hormone. If you’re trying to lean out, you can keep your intake on the lower end of the pre-scribed dose, but during the postwork-out window, your body is more likely to put high-glycemic carbs to work in your immediate recovery. Eat 40 to 100 grams of fast-digesting carbs alongside your protein shake with-in 30 minutes of � nishing your workout.

Sports or recovery drinks, lemonade, gummy bears, sorbet, white pasta, white rice, corn� akes or other sugary low-� ber (yes, low-� ber) cereals and white bread are good food sources.


No gluten. No hormones (rBGH, rBST). No soy. No artifi cial fl avors, colors, or sweeteners.©2014 DYMATIZE® These statements have not been evaluated by the FDA. This product

is not intended to diagnose, treat, or prevent any diseases. As individuals vary, so will results.

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You can’t always eat. But your muscles still need to be fed. When you’re asleep, Elite CaseinTM from Dymatize delivers a steady 25g stream of slow-absorbing micellar casein protein, keeping muscles fueled to help them grow faster and recover quickly. And it tastes great. So keep the power on when you power down with Elite Casein.TM

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