How To Supplement DURING Your Workouts!

I'm sure you've heard how important "post-workout" protein is for jumpstarting the whole "recovery process" and begin building muscle, right?

And it's TRUE...but here's what kills me...

It's not like your triceps are just kicking back after your dumbbell kickbacks, waiting for you to end their abuse before they BEGIN their recovery.

WHILE you workout, your body is ALREADY trying to manage the damage you're putting it through!

So I say, "Why wait until the END of your workout to provide your muscles with the 'support' they need to grow?"

Here's what to do...

Add some "Branched Chain Amino Acid" (BCAA) powder to your workout drink!

BCAA's are basically "broken down protein" so it's safe and rapidly consumed by your starving muscles.

That means that by consuming them DURING your workout, you'll basically "SHOTGUN" the nutrients you need into your muscles at a time when they're screaming for help.

BCAA powder can be found in bulk powder form very inexpensively online is one of the ingredients in my personal "During Workout" supplement recipe I offer at my website that shows you how to make your own supplement formulas and save a TON of money (www.HomemadeSupplements.com).

I use a few other "ingredients" in my personal formula to really jack up your training, but BCAA's are a key ingredient on the "growth" side.

The powder is relatively tasteless so you can even add it to plain water if you're brave, but I use Kool Aid in my formula.

Give this one a try by adding just 15 grams of BCAA powder to your workout drink!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Comments

[#1 Posted by: Chuck]

HI,
You said, "Give this one a try by adding just 15 grams of BCAA powder to your workout drink!"

What amount of workout drink do you recommend for the 15 grams of powder? (and what drinks)?

[#2 Posted by: Jeff Anderson]

If your goal is to build muscle, then I recommend using a workout drink that includes some simple sugars. I actually use sweetened powdered Kool-Aid because it has a combination of dextrose and fructose which are good sugars to aid muscle recovery and shotgun nutrients to your cells.

Adding the BCAA's to this makes it a killer "anabolic cocktail" that's all natural and primes your muscles for growth during this very important window of opportunity you have during and after your workouts.

[#3 Posted by: Jeff Anderson]

Oh yeah...forgot...

If your goal is to LOSE WEIGHT, then I DON'T recommend supplementing with a high sugar drink during workouts.

Instead, you can use a 0 calorie powdered drink with sugar substitute so you don't raise your blood sugar and can let your body use fat for fuel.

The BCAA's added to this mixture help you avoid muscle loss during training that can occur during times when you're dieting down...a common problem for people trying to lose weight.

[#4 Posted by: N.K.]

Jeff, are there any anti-stress or anti-oxidant supplements that the military recommends or are there any in your book?
Did you learn to make these supplements from the military, if not, where did you learn to make them from?

[#5 Posted by: Jeff Anderson]

Believe it or not, the military DOES have a "supplement guide"! The intent was to provide unbiased feedback for soldiers on the safety and effectiveness of popular fitness supplements. It's "ok" and more comprehensive than you'd think.

As for antioxidants, they're a MUST in my book. A good multivitamin/antioxidant supplement is foundational. I also use a Green Tea extract throughout the day.

(My little secret...dissolve the contents of a green tea extract capsule in water and add some fresh squeezed lemon and stevia. Tastes like iced tea and it reaaaaaaaally healthy!)

And nope...didn't learn how to make supplements from the military. It came from doing thorough research on the individual compounds that really do work and how they work synergistically with other supplements.

Unfortunately, the major supplement companies spit out big tubs of "filler" supplements with little "sprinkles" of good ingredients. The profit margin on these are sky high. That was the whole basis for my Homemade Supplement Secrets program (http://www.homemadesupplements.com). Basically you can save a ton of money by making supplements that are safe and work even better than "name brand" expensive ones. There's a free download on the site for one of the formulas along with a video.

[#6 Posted by: N.K]

Thank you, Jeff.

I have a family member who is a doctor and yes, you are right there are nasty things that go on in supplement company factories.

Sir, by, "Unfortunately, the major supplement companies spit out big tubs of "filler" supplements," do you mean those mice running around and leaving droppings on the conveyor belt?

You are right in that I was also told that the best supplements you can get are the ones that you can get fresh.
After I get your book, I'll double check with a doctor about all of the recipes (I know you're happy to hear that ;D ).

It usually requires me giving them a back rub at the same time or they won't tell me anything.

Cheers!

[#7 Posted by: N.K.]

Do you have this in your homemadesupplements book?:

It says it's called, "Golytely"
4 Liters
Ingredients:
Polyethylene glycol 3350 240.00 grams
Sodium chloride 5.84 grams
Potassium chloride 2.98 grams
Sodium bicarbonate 6.72 grams
Sodium sulfate (anhydrous) 22.72 grams

"Instructions
1. To make PEG-3350& ELECTROLYTES solution, add tap water to the top of the FILL line marked 4 liters. Replace cap tightly and mix or shake well until ingredients have dissolved.(No additional ingredients should be added to the solution.)

2. Refrigerate the solution until ready to drink. Chilling improves the taste. Store no longer than 48 hours.

3.For best results, solid food should not be eaten during the 3-4 hour period before you start drinking the solution. Never eat solid food within 2 hours of drinking the solution.

4. Drink a large glassful (8 fl. oz.) of PEG-3350 & ELECTROLYTES every 10 minutes. It is best to drink the PEG-3350 & ELECTROLYTES rapidly, rather than sipping it slowly. Continue drinking a glassful every 10 minutes until your watery stool is clear and free of solid matter. This normally requires drinking approximately 3-4 liters (3-4 quarts). Using the bottle marks as a guide this means either the entire bottle should be empty (4 liters consumed), or the solution should be at or below the 1 liter mark (at least 3 liters consumed)."

[#8 Posted by: body building supplement]

The intent was to provide unbiased feedback for soldiers on the safety and effectiveness of popular fitness supplements. It's "ok" and more comprehensive than you'd think.Interesting!Will certainly try doing that myself.

-bjdenise-

http://www.tntmuscle.com

[#9 Posted by: N.K.]

Jeff, what's the brand or name of the green tea extract capsule you use? Thanks

Does anyone know if they all come from China?

[#10 Posted by: best diet supplement]

Nice post,good summary.I think we need diet plan to keep our body fit and healthier.

[#11 Posted by: manny]

Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. [Continue Reading]

[#12 Posted by: ulhas]

can v take mixture of glutamine, creatine and glucose with water during workout?????

[#13 Posted by: Jeff Anderson]

Yes...no problem mixing glutamine, creatine, and glucose with water during your workouts, though you're better off using the creatine before your workouts.