The LEGAL Performance Enhancer No One Tells Runners About
Summary
TLDRThis video offers a 30-day plan to enhance runners' recovery and performance by mastering protein and creatine intake. Protein aids in muscle repair and strengthening, with recommendations of 0.8g per pound of body weight. Creatine, discovered in 1832, boosts energy supply and muscle repair, with a loading phase of 3-5g daily for males and 2-5g for females over four weeks, followed by a maintenance dose. The video also hints at a fatigue-reducing bonus effect and emphasizes the importance of proper exercise for optimal results.
Takeaways
- 🏃♂️ **Protein for Recovery**: Consuming protein after a run helps repair muscle damage and build strength, akin to waking up in a better house after a party.
- 🥩 **Protein Requirements**: Runners need about 0.8g of protein per pound of body weight, which can be challenging to meet through diet alone.
- 🍗 **Alternatives to Chicken**: For those who dislike chicken, alternatives like lentils can be a good source of protein.
- 💪 **Strength and Injury Prevention**: Building lean muscle mass and getting stronger can improve running performance and reduce the risk of injury.
- 📚 **Historical Significance of Creatine**: Creatine, discovered in 1832, has been studied for its role in muscle metabolism and performance enhancement.
- 🏋️♀️ **Creatine for Energy Supply**: Creatine supplementation ensures an immediate supply of energy to muscles, beneficial for high-intensity exercise like running.
- 👵 **Age-Related Benefits**: As we age, muscle repair slows; creatine can help speed up recovery by providing a readily available supply of energy and amino acids.
- 🚫 **Avoid High Doses**: Unlike in strength training, high doses of creatine are not recommended for runners to avoid increased muscle damage.
- 🔁 **Creatine Loading and Maintenance**: Male runners should load with 3-5g of creatine for 4 weeks, then maintain with 1-2g daily; females should consider a longer loading period.
- 🥗 **Diet and Creatine**: A healthy diet with adequate protein is crucial for muscle repair and glycogen reloading, enhancing the benefits of creatine.
Q & A
What is the main benefit of consuming protein for runners as described in the video?
-Consuming protein helps runners recover faster from their runs by repairing muscle damage and making muscles stronger, similar to waking up in a much better house after a party.
How much protein does a 75 kg athlete need to consume daily according to the video?
-A 75 kg athlete needs to consume approximately 130 grams of protein daily, which is about 1.5 grams per kg of body weight.
What is the role of creatine in muscle metabolism and performance enhancement?
-Creatine plays a role in muscle metabolism by ensuring an immediate supply of energy to the muscles. It is also composed of essential amino acids that aid in the repair of muscle tissue, which can be particularly beneficial as we age.
How does creatine help with muscle recovery and energy supply?
-Creatine is stored in the muscles and serves as the first available energy supply. Taking creatine supplements ensures that the muscles have a readily available supply of energy, which also helps with the rebuilding process of muscle tissue.
What is the recommended daily intake of creatine for male runners?
-Male runners should take about 3 to 5 grams of creatine per day over a 4-week period to saturate their muscles, after which they can take about 1 to 2 grams per day to maintain their creatine stores.
How does the creatine intake recommendation differ for female runners?
-Female runners should also take 2 to 5 grams of creatine per day for 4 weeks before going onto a maintenance dose. However, research suggests that female athletes may need to load for at least 28 days to receive the benefits of creatine.
What is a fun side effect of creatine supplementation mentioned in the video?
-One fun side effect of creatine supplementation is that it aids in muscle glycogen reloading, which means it helps get energy back into the muscles, leading to a fully repaired, stronger muscle ready for the next exercise session.
Why is it important to do the right exercises even after increasing protein uptake and improving recovery?
-Even with increased protein intake and improved recovery, doing the right exercises is crucial to become a stronger runner and to avoid inadvertently turning into a bodybuilder.
What is the significance of protein in the context of the video for runners' performance and injury prevention?
-Protein is significant for runners as it aids in muscle recovery and strength, which can enhance performance and reduce the risk of injury by allowing the body to handle workouts better.
How does the video suggest runners can harness the power of protein like a 'superpower'?
-The video suggests that runners can harness the power of protein like a 'superpower' by mastering recovery techniques and consuming adequate amounts of protein to repair and strengthen muscles after runs.
Outlines
🏃♂️ Mastering Recovery with Protein
This paragraph introduces the concept of enhancing recovery and performance in running through the strategic use of protein. It emphasizes the importance of protein for muscle repair and strength, suggesting that by consuming adequate protein post-run, runners can expedite recovery and minimize injury risk. The narrative uses a relatable social scenario to illustrate the superpower of protein, comparing it to waking up refreshed despite a night of indulgence. The paragraph also delves into the science behind protein's role in muscle metabolism and its historical significance in athletic performance enhancement. It concludes with a discussion on the recommended daily protein intake for runners, which is approximately 1.5g per kg of body weight, and the challenges of meeting such high protein requirements through diet alone.
💪 The Benefits of Creatine for Runners
Paragraph 2 focuses on the role of creatine in aiding muscle recovery and performance for runners. It explains that creatine supplementation provides an immediate energy source for muscles, which is crucial for high-intensity activities like running. The paragraph highlights how creatine can speed up muscle repair, especially as we age, and its side effect of aiding in muscle glycogen reloading, which is essential for quick recovery and enhanced performance in subsequent workouts. The recommended dosage for creatine loading is also discussed, with specific guidelines for male and female runners, including the loading period and maintenance dosage. The paragraph concludes by emphasizing the importance of combining proper creatine intake with targeted exercises to achieve optimal results.
Mindmap
Keywords
💡Protein
💡Recovery
💡Injury
💡Creatine
💡Muscle Glycogen Reloading
💡Protein Intake
💡Creatine Loading
💡Energy Supply
💡Amino Acids
💡Exercise
Highlights
Spending 30 days focusing on a specific recovery method can significantly improve running performance and reduce injury risk.
Mastering protein intake can lead to faster recovery and stronger muscles for runners.
Protein is essential for muscle repair and growth, as muscles are made of protein.
The recommended daily protein intake for runners is about 0.8 g per pound of body weight.
High protein intake can be challenging to achieve through diet alone, suggesting a need for supplementation.
Creatine, discovered in 1832, plays a crucial role in muscle metabolism and performance.
Creatine supplementation provides an immediate energy supply to muscles, enhancing performance and recovery.
Creatine is stored in muscles and serves as the first line of energy supply during exercise.
As we age, muscle repair slows down, and creatine can help speed up this process.
Creatine also aids in muscle glycogen reloading, providing a quick energy source for the next workout.
Male runners should take 3 to 5g of creatine daily for 4 weeks to saturate their muscles, followed by a maintenance dose.
Female runners may require a longer loading period of at least 28 days to benefit from creatine.
Combining increased protein intake with creatine can lead to a fully repaired, stronger muscle ready for action.
Proper exercise is still necessary to become a stronger runner, even with improved protein and creatine intake.
A bonus fun side effect of creatine is that it can help reduce feelings of tiredness and fatigue.
Transcripts
if you spend the next 30 days changing
nothing other than what we're about to
show you in this video you will recover
faster from sessions you will reduce
your risk of injury you will improve
your running and you'll have your
running Partners wondering if you're
putting in secret extra training it's a
beast and if you master it you will
recover faster than 99% of the runners
on the planet in this video we'll show
you how to use it what happens if you
use it and we're going to throw in a
bonus that has the fun side effect of
helping you feel less tired and fatigued
all the time but first what is this
thing what is this thing and why is it
so powerful imagine you're having a
gentle get together with a few friends
you're just going to have a quiet
evening in because you've got to run
tomorrow but we've all got that friend
one drink turns into two drinks turns
into a rockus
party but you wake up the next morning
and it's like nothing happened
harnessing that superpower as a runner
is the most incredible feeling in the
world it allows you to smash your legs
up in a run and wake up the next day as
if nothing happened it's called protein
and it can literally make your body heal
itself now we don't want to smash our
legs in every run we want to use this in
a much nicer way the way to use protein
is to become a master of recovery the
reason protein is is so powerful is
because your muscles are made of protein
and consuming protein after a run means
that your body can repair the damage and
make your muscles stronger it's like
waking up in a much better house the
morning after the Bender put simply
protein is the highest recovery modality
you can use as a runner to recover
faster and get stronger but there is a
problem when it comes to protein and
that is how much do you actually need as
a runner according to the literature we
need about 0.8 g of protein per pound of
body weight that's about 1.5 G per kg
that doesn't sound like a lot but for a
75 Kg athlete that's 130 g of protein a
day or four chicken breasts don't like
chicken no problem 1 and 1/2 kg of
lentils for someone like my business
partner Brad who is 6'8 and 300 lb
that's almost double the amounts of
protein that's about 53 tablespoons of
peanut butter every single day there has
to be a better way that there is but
before I show you an easier way to do it
you're going to need some of this stuff
it's been around since before AR's first
career in fact it was first discovered
In
1832 by the French chemist Michelle
Eugene chevel who discovered it as a
component of skeletal muscle in the
early 1900s science scientists were
starting to study its role in muscle
metabolism and its potential to enhance
performance by the 1990s athletes all
over the world were starting to use it
bodybuilders have been using it for ages
to help build muscle and increase
strength and this is where us Runners
can learn a thing or two that doesn't
mean you need to turn into a bodybuilder
but building lean muscle mass and
getting stronger will make you a better
Runner being stronger will allow you to
handle your workouts better and reduce
your risk of injury seriously who
wouldn't want to run better be stronger
and avoid injury I'm talking about
creatine now you're probably wondering
how much creatine do I have to take
there's a fairly simple way to figure
that out but first let me tell you what
happens when you take creatine when we
take in creatine supplementation we
essentially are ensuring that there is
an immediate supply of energy available
to the muscles coupled with the fact
that creatine phosphate is actually made
up of some essential amino acids that
are used in the repair of muscle process
as we get older in particular we know
that the rebuilding of muscle does take
a little bit longer and so having a
readily available supply of creatine
phosphate can be helpful so creatine is
stored inside the muscles and it is our
first available energy Supply so when we
take in excess creatine we are ensuring
that we are filling up our stores in our
muscle and effectively making sure that
we've just got more of that energy
Supply available to the working muscle
creatine is also made up of amino acids
which are the building blocks of protein
and therefore it does mean that we've
also got readily available amino acids
when the creatine phosphate is broken up
for energy when we couple that together
with um the fact that as we get older it
gets more difficult for our bodies to
repair muscle creatine can play a really
important role in helping to speed up
that recovery if we are supplying enough
protein throughout the rest of the day
what is important to note about creatine
supplementation is that we don't want to
do stacking or high doses like they do
in strength training because that also
causes the body to absorb a high amount
of fluids and when you're doing very
high intensity exercise or if you're
doing high impact exercise rather like
running that can lead then to increased
damage to the muscles because we're
hitting the ground harder now that you
know what happens when you take it let's
talk a little bit about that fun side
effect that I was talking about at the
beginning of the video when you have
finished exercise you have now got
creatine phosphat a available for ready
energy production and as it breaks down
it can start the protein rebuilding um
process and at the same time if you are
eating a good healthy diet and have
enough protein available that means that
your body can get to work straight away
in rebuilding that muscle process
there's also another fun side effect
that the research has shown and that is
that creatine phosphate also helps with
muscle glycogen reloading now that means
that we also getting the energy back
into the muscle so that when you start
exercising next time you've got a fully
repaired stronger muscle that's loaded
with carbohydrates and ready for action
this stuff sounds great how much of it
do I need well for a start you probably
shouldn't be eating it straight out the
container luckily it's fairly easy to
figure out how to creatine load male
Runners should be taking about 3 to 5 G
of creatine per day over a 4 we period
that will get your muscle saturated
after that you can take about 1 to two
gam per day to maintain your creatine
stores interestingly the difference
between males and females isn't really
the amount of creatine you should be
taking females should be taking 2 to 5 G
per day and for 4 weeks before going
onto a maintenance dose however what the
limited research has shown on female
athletes in particular is that they
don't seem to get the benefits of
creatine with short-term use like males
do and that in fact they need to load
for at least 28 days before they can get
the benefits of creatine use the thing
about all this though is that once
you've increased your protein uptake and
improved your recovery you still need to
do the right exercises to become a
stronger Runner watch this video so that
you can see what exercises to do and how
to do them so that you don't
accidentally turn into on
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