Part 2 is OUT - Peri-Workout Recovery Supplementation at EliteFTS.com

[homonunculus]

Enjoy!

http://articles.elitefts.com/training-articles/integrative-bodybuilding-peri-workout-recovery-supplementation-part-2/

-Scott

[jrf0104]

Very good read. Looking forward to part 3!

[DC_catholic315]

Yay! Love your articles

[mentalflex]

Geeze, way to leave us hanging Scott...

But question for you, so a lot of studies use something like one muscle group along with a RS, well when training multiple bodyparts, can you say that the ingredients used in recovery for training one bodyparts should be increased based on the number of body parts being trained or would the same dose used for one bodypart be applicable if used over the entire training session?

[homonunculus]

Glad you guys are digging these.

Geeze, way to leave us hanging Scott...

But question for you, so a lot of studies use something like one muscle group along with a RS, well when training multiple bodyparts, can you say that the ingredients used in recovery for training one bodyparts should be increased based on the number of body parts being trained or would the same dose used for one bodypart be applicable if used over the entire training session?

I'm a tease, eh?...

Yes, the size of the recovery supplement should scale with the intensity and volume of the work-out (workload):

-For suppressing cortisol (potentially - this is my speculation), as cortisol responses grade with workload and cortisol is an marker of "overtraining."

-For replenishing glycogen used. More work means more glycogen used (

-To ensure optimal protein synthetic and anti-catabolic effects. While rates of protein synthesis and uptake are not going to create monstrous protein "sink" to be off-set by taking in more protein, this phenomenon is likely at play if you compare a biceps and calves workout vs. a whole body workout. Also greater cortisol, glucagon, etc. will tend to increase protein catabolism such that the amino acids are shunted more towards oxidation. Increasing carbs also tends to shift amino acids toward utilization in the gut vs. muscle. Also, higher workload i means greater sympathetic response and possibly slower gastric emptying [although this will be a matter of osmolality, choice of protein sources (hydrolyzed, free AA's vs. whole protein and kind of protein, as we'll as how used to to taking in nutrients during training, which seems to be something that is trainable, at least as far as carbohydrate is concerned (greg cox's work out of Australia)].

-S

[greensoup]

good science and study evidence.

but i thought we left that cliff hanger shit in TV dramas behind >

[mentalflex]

Glad you guys are digging these.



I'm a tease, eh?...

Yes, the size of the recovery supplement should scale with the intensity and volume of the work-out (workload):

-For suppressing cortisol (potentially - this is my speculation), as cortisol responses grade with workload and cortisol is an marker of "overtraining."

-For replenishing glycogen used. More work means more glycogen used (

-To ensure optimal protein synthetic and anti-catabolic effects. While rates of protein synthesis and uptake are not going to create monstrous protein "sink" to be off-set by taking in more protein, this phenomenon is likely at play if you compare a biceps and calves workout vs. a whole body workout. Also greater cortisol, glucagon, etc. will tend to increase protein catabolism such that the amino acids are shunted more towards oxidation. Increasing carbs also tends to shift amino acids toward utilization in the gut vs. muscle. Also, higher workload i means greater sympathetic response and possibly slower gastric emptying [although this will be a matter of osmolality, choice of protein sources (hydrolyzed, free AA's vs. whole protein and kind of protein, as we'll as how used to to taking in nutrients during training, which seems to be something that is trainable, at least as far as carbohydrate is concerned (greg cox's work out of Australia)].

-S

Thank you sir!

Almost time to get in touch again

[homonunculus]

good science and study evidence.

but i thought we left that cliff hanger shit in TV dramas behind >

I don't watch TV, so I still love cliff hangers.

MY plan is to put the conclusion of each article in the NEXT article from now on, to keep folks coming back.

Thank you sir!

Almost time to get in touch again

You got it!

-S

[SAHD]

Is this going to be like the show "Lost"?

[greensoup]

Is this going to be like the show "Lost"?

i believe every serious lifter must watch LOST. :smow:

[homonunculus]

Is this going to be like the show "Lost"?

i believe every serious lifter must watch LOST. :smow:

I'm severely negligent, then, b/c I've never seen anything more than an ad for the show. (I really don't watch TV. My cable service is for internet only...)



-S

[mateus]

I'm severely negligent, then, b/c I've never seen anything more than an ad for the show. (I really don't watch TV. My cable service is for internet only...)



-S

Minimalist.....I like it. I would shrivel up and die, but am envious of your ability to live with out it. :hail:

[homonunculus]

Minimalist.....I like it. I would shrivel up and die, but am envious of your ability to live with out it. :hail:

Wasn't even hard, to be honest. There was really nothing worth seeing. I will download shows on iTunes and watch 4-5 shows / week (if I don't fall asleep before hand), but trying to find something worthwhile (IMO) just when plopping down and flicking on the boob tube was damn near impossible.

I've got antenna if I want to watch NFL over the airwaves, but didn't even do that this year. (Just too busy, unfortunately - I love football.)

On the other hand, I'll find myself digging around learning new things online all the time. Much more engaging for me.

-S

[nexa]

But I is newbie :smow:

I do appreciate these articles and your writing style, probably more so when I'm a little less sleepy.

[greensoup]

I'm severely negligent, then, b/c I've never seen anything more than an ad for the show. (I really don't watch TV. My cable service is for internet only...)



-S

when i was younger i wold leave the tv on and either watch or just leave it on the background

then i stopped turning it on completely. it isn't any value to me anymore, aside from specific sports games i want to watch.

but it is scientifically proven to improve lifts by 17.3% after watching the LOST series and natural testosterone by 312.1%