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​PERI-WORKOUT SHAKES FOR PEAK PERFORMANCE AND RECOVERY

7/17/2020

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By: Regan Quaal
​
Peri-workout shakes: shake consumed intra-workout containing both carbohydrates and protein

It was found in two studies that the nutrient timing of a shake containing dextrose and protein, led to nearly twice as much of an increase in fat free mass and muscle fiber growth when consumed during exercise versus consuming it the morning before exercise or at night after exercise, even though all subjects had identical macronutrient intake each day of the studies

Carbohydrates consumption during exercise reduces muscle breakdown by decreasing cortisol levels, it amplifies insulin response leading to anabolic effects, and increases performance during high volume training by preventing muscle glycogen depletion

Example Peri-Workout Shake
45-75 grams of Carbohydrate (based on your macronutrient needs)
  • Ideal sources: Highly Branched Cyclic Dextrin, Waxy Maize, Dextrose
15-25 grams of Protien
  • Ideal source: Whey Protein Isolate

Source: Fortitude Training
Scott W. Stevenson
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  • Crossfit
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
      • BASKETBALL TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
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