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Summary

In this video, the speaker debunks the myth that whey protein is essential post-workout, advocating for high glycemic index carbs to activate insulin and promote an anabolic state. They explain the physiological processes of training and post-workout, emphasizing the importance of balancing hormones for muscle recovery. The speaker also suggests alternatives to whey protein, such as free-form amino acids and creatine, while cautioning against excessive amino acid intake to avoid waste and ineffective results.

Takeaways

• 💪 Partnership Disclosure: The speaker has partnered with Body & Co but maintains independence and honesty in sharing personal views.
• ❌ Misconception About Post-Workout: Whey protein is not necessary immediately after a workout. Instead, using a high glycemic index carbohydrate is more beneficial.
• 🔄 Post-Workout Goal: The aim is to switch from the sympathetic nervous system (active during exercise) to the parasympathetic system to promote recovery.
• 🍬 Carbohydrates First: Consuming a high glycemic index carbohydrate after training is crucial to activate insulin and promote an anabolic state.
• ⏳ Timing of Protein: Protein should be consumed 15-20 minutes after the initial carbohydrate intake to maintain amino acid flow, but it doesn't have to be whey protein.
• 🍗 Protein Choices: Post-workout protein can come from various sources like chicken, eggs, or whey. The type depends on the individual's diet and goals.
• 🚫 Avoid Slowing Down Insulin Activation: Adding protein too early (with carbohydrates) can slow down the insulin activation process, which is not ideal.
• 💊 Supplement Options: Free form amino acids, creatine, and multivitamins can be added to the post-workout routine, but be cautious of the total amount.
• 🚫 Avoid Excessive Amino Acids: Overconsumption of free form amino acids can lead to saturation and wastage without improving results.
• ⚖️ Tailor Carbohydrate Intake: Adjust the amount of carbohydrates based on whether you're trying to gain or lose weight, with specifics provided for both goals.

Q & A

What is the purpose of the post-workout period according to the video?

The post-workout period serves to signal to our body that training is over. It is a time to switch from the fight-or-flight sympathetic nervous system to the rest-and-digest parasympathetic nervous system.

Why is whey protein not necessary immediately post-workout according to the video?

The video suggests that whey protein is not immediately necessary post-workout because the body's insulin levels are low during this time, and the focus should be on activating insulin with a high glycemic index carbohydrate to enter an anabolic state.

What hormone is released during the workout that is catabolic in nature?

Glucagon is the catabolic hormone activated during the workout, which directs nutrients from cells to the blood.

What is the role of insulin in the post-workout period?

Insulin is an anabolic hormone that is needed post-workout to draw nutrients from the blood into the cells, promoting muscle recovery and growth.

What type of carbohydrates are recommended for immediate post-workout consumption?

High glycemic index carbohydrates are recommended for immediate post-workout consumption because they quickly activate insulin and help enter an anabolic state.

Why is Waxy Maize considered unnecessary post-workout according to the video?

Waxy Maize is considered unnecessary post-workout because it is a marketable carbohydrate that does not provide any additional benefits over other high glycemic index carbohydrates and is more expensive.

When should protein intake be considered post-workout according to the video?

Protein intake should be considered about 15 to 20 minutes post-workout to maintain a flow of amino acids, but it does not necessarily need to be whey protein or rapidly absorbed protein.

What are some alternative sources of protein that can be used post-workout?

Alternative sources of protein post-workout include albumin, casein, or a solid meal like chicken, tuna, or eggs.

Why might combining whey protein with a high glycemic index carbohydrate slow the post-workout recovery process?

Combining whey protein with a high glycemic index carbohydrate may slow the recovery process because the protein can slow down the activation of insulin, which is needed to enter an anabolic state.

What additional supplements can be included in the post-workout shake to improve results?

Additional supplements that can be included in the post-workout shake are free form amino acids, hydrolyzed whey, BCA, glutamine, creatine, and multivitamins.

What is the recommended amount of free form amino acids to include in the post-workout shake?

The recommended amount of free form amino acids to include in the post-workout shake should not exceed 30 to 40 grams to avoid saturation of receptor proteins and wastage.

How should the carbohydrate intake be adjusted for those looking to lose weight post-workout?

For those looking to lose weight, the carbohydrate intake post-workout should be reduced, but not eliminated, with a maximum of 0.5 grams per kilogram of body weight being a good starting point.

What is the role of the autonomic nervous system in the workout and post-workout periods?

The autonomic nervous system plays a crucial role in the workout and post-workout periods. During the workout, the sympathetic nervous system is activated, preparing the body for fight or flight. After the workout, the parasympathetic nervous system is activated to help the body rest and recover.

Outlines

00:00

💪 Introduction to Post-Workout Nutrition

The speaker introduces their partnership with a store called Body & Co, emphasizing that their views remain unchanged despite this collaboration. They aim to debunk the misconception that whey protein is necessary after workouts. Instead, the focus is on understanding the body's post-training processes and how to effectively utilize nutrition to transition from a state of exertion to recovery.

05:04

🧠 Understanding the Body's Response During and After Training

The speaker explains the body's physiological responses during and after exercise, highlighting the roles of the sympathetic and parasympathetic nervous systems. During training, the body is in a state of 'fight or flight,' with hormones like epinephrine and norepinephrine elevating alertness and strength. After training, the goal is to switch to the parasympathetic system, promoting recovery by activating insulin to shift the body from a catabolic to an anabolic state.

🍫 Carbohydrates: The Key to Post-Workout Recovery

The speaker emphasizes the importance of consuming high glycemic index carbohydrates immediately after a workout to activate insulin, which is crucial for muscle recovery. They argue that products like Waxy Maize are unnecessary and expensive, advocating instead for simpler options like dextrose or chocolate powder. The speaker also questions the need for whey protein immediately post-workout, as previously ingested proteins are still active in the bloodstream, and carbohydrates alone are sufficient to trigger the desired anabolic state.

🥚 Post-Workout Protein Timing and Options

The speaker recommends consuming protein 15-20 minutes after a workout to maintain amino acid flow, but notes that it doesn't have to be whey protein. Options like albumin, casein, or even solid meals like chicken or eggs are equally effective. The timing and type of protein should align with individual dietary goals, whether it's gaining muscle or losing weight, but the emphasis remains on ensuring the continued presence of amino acids in the bloodstream.

🔍 Enhancing Post-Workout Nutrition with Amino Acids

The speaker suggests enhancing post-workout shakes with pre-digested amino acids like BCAAs, glutamine, or hydrolyzed whey for better absorption. However, they caution against exceeding 30-40 grams of these free-form amino acids to avoid overwhelming the gut's receptors, which could lead to wasteful excretion. The appropriate amount of carbohydrates should be adjusted based on individual goals, whether it's muscle gain or fat loss.

🔄 Tailoring Post-Workout Nutrition to Your Goals

The speaker advises on adjusting carbohydrate intake post-workout depending on one's goals, recommending higher amounts for those aiming to gain weight and lower amounts for those focused on fat loss. They emphasize that post-workout is an optimal time to consume carbohydrates for efficient absorption and suggest that dietary adjustments may be necessary as progress is made. The speaker concludes by encouraging viewers to like, subscribe, and follow their social media channels for more content, addressing misconceptions around supplement marketing.

Keywords

💡Post-workout

Post-workout refers to the period immediately following a workout session. In the video, it is emphasized that the post-workout period is crucial for signaling to the body that the training is over and for initiating the recovery process. The script discusses the importance of consuming carbohydrates post-workout to activate insulin and promote an anabolic state, which aids in muscle recovery and growth.

💡Whey protein

Whey protein is a popular supplement among athletes and fitness enthusiasts, often consumed post-workout for its rapid absorption and amino acid profile. However, the video challenges the common belief that whey protein is necessary post-workout, arguing that carbohydrates are more effective in activating insulin and promoting muscle repair.

💡High glycemic index carbohydrates

High glycemic index carbohydrates are foods that rapidly increase blood sugar levels due to their quick absorption. The script highlights the importance of these carbohydrates in the post-workout period, as they are said to quickly activate insulin, which is essential for driving nutrients into muscle cells and promoting an anabolic state.

💡Autonomic nervous system

The autonomic nervous system is the part of the peripheral nervous system that regulates involuntary bodily functions. The video explains that during exercise, the sympathetic branch of this system is activated, preparing the body for 'fight or flight'. After exercise, the script suggests activating the parasympathetic branch to promote recovery.

💡Epinephrine and Norepinephrine

Epinephrine and norepinephrine, also known as adrenaline and noradrenaline, are hormones released by the adrenal glands. They are associated with the 'fight or flight' response, as mentioned in the script. These hormones are part of the body's sympathetic nervous system activation during exercise.

💡Glucagon

Glucagon is a hormone that increases blood glucose levels by promoting the conversion of stored glycogen into glucose. In the context of the video, glucagon is described as a catabolic hormone activated during workouts, which directs nutrients from cells to the blood.

💡Insulin

Insulin is a hormone that regulates blood sugar levels by allowing glucose to enter cells from the bloodstream. The script emphasizes the importance of insulin post-workout, as it is an anabolic hormone that helps drive glucose and amino acids into muscle cells for recovery and growth.

💡Amino acids

Amino acids are the building blocks of proteins and are essential for muscle repair and growth. The video discusses the presence of amino acids in the bloodstream post-workout and how carbohydrates can activate insulin to facilitate their uptake by muscle cells.

💡Waxy Maize

Waxy Maize is a type of carbohydrate supplement that is mentioned in the script as being unnecessary for post-workout nutrition. The video argues that Waxy Maize is a marketed product with no special benefits and that simple carbohydrates are more effective in activating insulin.

💡Hydrolyzed whey

Hydrolyzed whey, also known as whey protein hydrolysate, is a form of whey protein that has been pre-digested into smaller peptides, allowing for faster absorption. The script suggests that hydrolyzed whey can be used in post-workout shakes, but it is not necessary for the immediate activation of insulin.

💡Creatine

Creatine is a supplement commonly used by athletes to improve performance and increase muscle mass. The video mentions creatine as an optional addition to a post-workout shake, suggesting it as a supplement that can support muscle recovery and growth.

💡Multivitamin

A multivitamin is a supplement that contains a variety of vitamins and minerals. The script briefly mentions multivitamins as a potential addition to a post-workout shake, indicating that they can provide additional nutritional support for overall health.

💡Free form amino acids

Free form amino acids are individual amino acids that do not need to be broken down from proteins and can be absorbed directly by the body. The video suggests that these amino acids can be included in a post-workout shake to support muscle recovery, but cautions against using too much to avoid saturation and waste.

Highlights

Introduction of a partnership with Body & Co, emphasizing transparency and maintaining personal integrity.

Explanation that post-workout nutrition is often misunderstood, specifically debunking the necessity of whey protein immediately after training.

Clarification of the role of the autonomic nervous system during and after exercise, focusing on the transition from the sympathetic to the parasympathetic system.

Introduction to the hormones involved in training: Epinephrine and Norepinephrine during exercise, and the shift to Insulin post-workout.

Detailed explanation of why high glycemic index carbohydrates are essential post-workout to activate insulin and initiate an anabolic state.

Critique of the marketing of certain carbohydrates like Waxy Maize, labeling them as unnecessary and overpriced.

Insight on why consuming protein immediately post-workout may not be necessary if a meal was consumed a few hours before training.

Recommendation to prioritize high glycemic carbohydrates post-workout, with protein intake suggested 15-20 minutes later for sustained amino acid flow.

Flexibility in post-workout protein sources, with options like solid meals (chicken, tuna, eggs) or supplements like whey, albumin, or casein.

Warning that combining whey protein with high glycemic index carbohydrates can slow insulin activation, which might not be ideal post-workout.

Introduction of additional post-workout supplements such as free form amino acids, BCAAs, glutamine, and creatine for enhanced recovery.

Advisory against exceeding 30-40g of free form amino acids in post-workout nutrition to avoid saturation and wastage.

Guidance on carbohydrate intake post-workout based on individual goals, with adjustments for those aiming to gain or lose weight.

Discussion on the timing and quantity of carbohydrate consumption for optimal post-workout recovery, particularly for those on a weight loss regimen.

Conclusion emphasizing the importance of understanding biochemistry and human physiology to avoid being misled by supplement marketing.

Transcripts

Hi guys! I wanted to talk here to I've partnered with Body & Co, a

store that I worked in and that I like a lot. For those who want to buy from this store, the link

is in the description! They are good prices and everything.

But I remain exactly the same despite the partnership, I did not sell my idea and this

video is to prove it! I'll talk about the post-workout, which most

of you are deceived you have to use Whey protein.

And it really is not. You are being deceived It is much more advantageous to

system and much cheaper too. Well, first: what's the post-training?

The post-training serves only to warn our body that training is over, that's all!

During training we have the system autonomic sympathetic nervous activated, that is,

it leaves you in a state of struggle or flight. He makes you smart, strong, willing. That

system will release Calc- adrenal glands: Epinephrine, Norepinephrine

or Adrenaline, noradrenaline. That nothing is more than the hormone that leaves you

willing and ready for fight or flight! In post-training we want the exact opposite,

we want to activate the autonomic nervous system parasympathetic.

That will stop your body. Sympathetic and parasympathetic are antagonistic, they

are inversely proportional. During the workout we have the Glucagon activated,

which is a catabolic hormone, that is, the direction of the nutrients is of cell

for blood. Taking what you have stocked to be used.

In the post-workout we want insulin, which is the antagonistic hormone of Glucagon.

An anabolic hormone, that is, that goes draw blood and play to the cell.

Well, this is the theoretical part of the training and post-workout.

How are we going to do this in practice, How are you going to reverse this practice?

in the post-workout? It's super simple!

The only thing you need is a high glycemic index carbohydrate, ok?

Dextrose, brown sugar, chocolate in powder, that is, anything that will activate

insulin as soon as possible. You do not need Waxy Maize, this carbohydrate

it is of no use. It is a marketable carbohydrate, which speaks of molecular weight.

Anyway, it's a new product on the market that put to generate a high cost.

Then you are asking yourself: the people will not use whey protein or protein

rapid post-workout absorption? Then I ask you: what for?

If you ate one, two, three hours before of the training did not give time nor to empty right

the protein you have ingested, the protein solid.

Your blood is full of amino acids, only they are without direction, because

insulin is sleeping while Glucagon is high in training.

And what will activate insulin? The carbohydrate! You activated insulin with the carbohydrate,

automatically you enter an anabolic state, that is, it will begin to pull the amino acid

from the bloodstream to the muscle. So you do not need protein in the

after training. In this immediate post-training, that is, this

that you will send soon after the training, only the carbohydrate is enough.

I have some other suggestions of amino acids that you can put, but I'll talk about it

shortly. There, after about 15 to 20 minutes,

We can ... we should put some of protein, to maintain a flow of amino acids,

this is very important. But, it does not necessarily need to be whey

protein. You can use .... if you want. make a net meal, you can

use albumin, whey, casein. No problem, we had the

amino acid before and we want to keep the flow. This does not mean that you need

rapid absorption. Or you can go for a solid meal:

chicken, tuna, eggs, any kind of protein animal. And if you are there on a diet of

gain weight, mix with more carbohydrates, with a little bit of fat.

If you are on a diet for weight ratio gives a reduced carbohydrate, which

You sent it on the shake a few minutes before. Anyway, it will depend on the diet of each one.

You using whey protein along with diet high glycemic index carbohydrate

after training you leave this process slower.

Protein will slow this process down of insulin activation. Nothing is faster

than the high glycemic index carbohydrate. This has to do with active and passive transport

function. If going to the gradient or if you have any

that you need to bring to him. Now comes the tip that I said to give an improvement

in this post-workout shake. Only the carbohydrate is already legal, enough is enough,

but there are other things you can put there to improve.

What would be free form amino acids, that is, they would be those that are digested,

pre-digested. That has the process of absorption. What there

would the whey be hydrolyzed, then the whey hydrolyzed you can use with maltodextrin that does not

has no problem You can use BCA, glutamine, which if you

have an immune system problem, the glutamine does not actually reach the muscle

because the cells of the intestine have an affinity with her and ends up getting her before

reach the muscle. You can use creatine, anyway, any

another type of pre-digested amino acid, you can use without any problem.

Multivitamin is cool, if you want to use, it's cool!

One other recommendation, is you do not try pass there from 30 to 40 g. of amino acids of

free form. The sum of them. Because? Because they do not have

digestion process. That is, they fall in the gut at once. That is, if you fall

too much, you saturate all receptor proteins. Those that take from the intestine and play in the chain

blood and you end up urinating the excess, wasting money, and consequently

also not changing anything the results. Playing an extra amount.

The amount of malt will vary according to with your goal, with what you seek.

And your current body position. In particular, a

want to gain weight: from 1 to 1.5 kg is enough.

For those who want to lose weight has to decrease a little carbohydrate, but not post-workout.

Post-workout is a legal time for you send carbohydrate. The body takes better advantage of

he. So, in case, who is losing

weight to play there at most 0.5 g kilo already is a good amount that will not get in the way,

at least at the beginning of the diet you lose fat.

You may need to go ahead. reduce and maybe even zero.

Well, guys! So that's it! If you I like the video, I like it, subscribe

in the channel. It has a second channel of motivation, the link is there and has the page on my Facebook,

that this idea of ​​this video came out of there. Because I posted it there and the staff said:

Gee, Leandro, you're crazy, you're talking. bullshit, zucchini In fact, they did not study

much of biochemistry and human physiology, the basics and then end up enjoying being

cheated by the marketing of supplements. Beauty! Thanks! Thanks and see you next time!