Comments on: How to Build Muscle with Post Workout Nutrition https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/ free workouts to build muscle & lose fat fast Sun, 05 Apr 2009 12:21:55 +0000 hourly 1 https://wordpress.org/?v=6.9.4 By: Mark McManus https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-15331 Sun, 16 Nov 2008 13:41:12 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-15331 Glutamine, post workout and bedtime
https://musclehack.com/increased-human-growth-hormone-as-an-effect-of-glutamine-supplementation/

Creatine, post workout.

Cheers,
Mark

]]> By: Mus https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-15216 Fri, 14 Nov 2008 14:49:45 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-15216 Hi Mark!

Do i only take Creatine & Glutamine after workouts or can i take it before.
What do you recommend?

Best website ever maaan!

]]> By: Mark McManus https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-15117 Wed, 12 Nov 2008 16:40:41 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-15117 I’m assuming this is the ‘receptor myth’.
Creatine and glutamine use completely different receptors, there is no such competition. Great supplements separate and together.

]]> By: Rodney https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-15105 Wed, 12 Nov 2008 07:38:57 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-15105 Creatine and glutamine together? Uh no, that’s not right.

]]> By: Kenny https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-11672 Sat, 20 Sep 2008 22:11:18 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-11672 Hey mark, if my 100% Whey Optimum Nutrition Powder already has 4 grams of glutamine and I take it like twice on my training days, pre and post workout, do i still need to buy a L-glutamine supplement?

]]> By: Brennan https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-8153 Tue, 12 Aug 2008 04:11:51 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-8153 Hey Mark I’m a fairly new weightlifter and can’t really get ahold of all these ingredients. Are there any brand muscle drinks(muscle milk, etc.) you would suggest?

]]> By: amar https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-6142 Tue, 15 Jul 2008 14:47:53 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-6142 Hey, i just stumbled on the site, and i am new at developing my own post workout shake. I’ve been used to using an ‘all-in-one’ shake which has everything in it. Only thing is, is that it’s quite pricey, so I’d thought I’d have a go myself. here’s my plan: (i weigh apporx 75kg, and am 5’10”)

40g whey isolate
35g dextrose
10g creatine ethyl ester
5g glutamine
5g bcaa’s
(i was considering using scivation xtend [13g] instead of glutamine and bcaa)

What do you think? Is there anything I’m missing or have too much of? Also if you could let me know whether to take the xtend or not.

I appreciate your help

Cheers

]]> By: Mark McManus https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-6088 Mon, 14 Jul 2008 21:58:18 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-6088 Thanks Arn!
I’d really appreciate that man.
Thanks for your help 🙂
Mark

]]> By: arn https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-6035 Mon, 14 Jul 2008 06:22:03 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-6035 shot! Marky Mark you the man! I am telling alot of people about your website and i’m going to promote your website on notice boards around my town. Hope this helps! thanks my bro!

]]> By: Seamus https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-5777 Thu, 03 Jul 2008 13:09:54 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-5777 Well Mark, brill site. How would you make this shake, like in another article about the Monster Whey Protein Shake it tells you how to make the shake, it gives the instructions on how to make it. How would you go about it with These post workout shakes?
Thanks

]]> By: Mark McManus https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-3163 Wed, 07 May 2008 17:40:21 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-3163 Jason,
The post workout nutrition here is for a MANS type diet where the carb load is kept to a certain time of the week.
Mark

]]> By: Jason https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-3154 Wed, 07 May 2008 17:12:33 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-3154 One thing everyone seems to be missing is that carbs are useful after a workout. stimulation of insulin activates the PI3K pathway. A protein within this pathway (Akt) activates MTOR and also allows activation of another enzyme that BOTH stimulate protein synthesis. Insulin also appears to promote protein synthesis by aiding the amino acids entry into cells.

]]> By: Mark McManus https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-1950 Wed, 23 Apr 2008 18:50:15 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-1950 Brendan, you haven’t stated what it is you are taking that has all those carbs.
Anyway, I don’t like those sort of supplements. I just buy pure creatine monohydrate. If you want to take it, then you’ll need 1 full scoop to provide 5 grams of creatine.
It may be better to save this for your carb-up period.
Cheers,
Mark

]]> By: Brendan https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-1938 Wed, 23 Apr 2008 13:45:13 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-1938 Hey Mark, just wanted to know about the creatine. You say 5g of it, and in one scoop it is 44g, but only 5g of actual creatine. So do you take one scoop or do you have just a little bit so that the whole amount is equal to 5g? Also, it says that there is 33g of carbs in one scoop, and i eat on the MANS diet as of course you do, so that would be a huge addition to daily carbs with just that one scoop of creatine. Please let me know because i am not taking it until i know what you do.

]]> By: Andrics https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-1575 Wed, 02 Apr 2008 20:26:51 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-1575 Mark , good evening . How soon after taking my post work out protein shake can I eat any food? I know you have said to wait an hour before having a monster shake but can I eat anything inbetween? Thanks .

]]> By: darin https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-394 Wed, 09 Jan 2008 21:59:55 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-394 There are a lot of opinions on post-workout nutrition and it seems I’ve tried them all. I’ve experienced the most growth once I stopped eating anything immediately after working. About a 2 hrs later I eat a fatty hi-protein food like steak or ground beef as described by Dr. Eades:
https://www.proteinpower.com/drmike/uncategorized/fisking-repovich-and-peterson/

“You don’t need protein immediately after a strength training workout, but you need carbs even less. As you workout, you breakdown muscle tissue and release amino acids back into the amino acid pool. They are reharvested to repair the muscle as needed. But since part of the repair process is to make the muscle larger and/or more dense, extra amino acids are ultimately required. One of the things that stimulates the growth of muscle tissue is the growth hormone released during strenuous training. If you down a high-carb snack or drink immediately after your workout, it is adios growth hormone. Carbs basically shut off the release of this important hormone, so if you’re going to eat immediately after a workout, eat fat and protein. Fat and protein provide the immune support to heal the muscle and provide the raw materials for growth. Last time I checked there wasn’t a whole lot of carbohydrate in the muscle structure.”

Your blogs have been very educational and a fun read… keep it up.

]]> By: Mark McManus https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-370 Fri, 04 Jan 2008 23:40:00 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-370 No side effects whatsoever, not even mild ones. I’ve never came across anyone who has either.
Mark

]]> By: Manoj https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-368 Fri, 04 Jan 2008 18:22:57 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-368 Since how long you have been using creatine and glutamine and did you had any negative side effects that were serious?

]]> By: Mark McManus https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-367 Fri, 04 Jan 2008 17:41:12 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-367 Hi Manoj,

If you follow my MANS approach to nutrition, you can have low protein days when you carb up.
If you follow a higher carb diet, you don’t need to take quite as high protein on non-workout days, aim for 80 – 100 grams at least though.
Yes you certainly can build an impressive physique without any supplements whatsoever. A great bodybuilding diet (MANS is the best) is the most important thing, supplements are only ever supplementary 😉
I would still recommend creatine and glutamine for that extra edge but don’t let it put you off getting the body of your dreams just because these supplements aren’t readily available.
Thanks for stopping by,
Mark

]]> By: Manoj https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-364 Fri, 04 Jan 2008 03:36:40 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-364 I am very much conscious about trying these supplements. Some says Glutamine doesn’t work and some says there is side effect of using Creatine like if you don’t take it after using it for some 4 months; you might observer sharp decrease in energy level and appearance. I was thinking whether it is possible to build without usage of these supplements. My big worry is that since I am going to go back to India soon and I dont think so its possible to get such kinds of supplements as easy, safe and inexpensive the way I could get in US.

I was just browsing your current update where I saw your article “Build Muscle with this Free Workout Plan” and thought of changing my routine according to this. At the same time I was going thru your article where you have mentioned about Post-workout shake there you have mention about creatine, glutamine… I normally take around 90gms of protein thru milk, buttermilk, Whey protein shake, pulses, etc… I make sure that I hit around 100 gm the day I workout but other days I don’t care much about my protein intake.

Questions:
1) Is it must to hit for 146gms of protein as I weigh 146 lb everyday no matter I hit gym or no?
2) Is it must to take supplements that you mentioned such as Glutamine and Creatine?

]]> By: Mark McManus https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-359 Thu, 03 Jan 2008 16:27:42 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-359 Hi Muata,

Happy new year man!

Great to hear your going to give MANS a go, I think you’ll love the results if you want to build some muscle up.

Firstly, Anthony’s approach will work great as well. When consuming 60-100 grams of carbs per day, you must do this every day – no high carb days.

On MANS, you consume the lowest possible carbs for at least 5.5 days (for me around 25 – 30 grams) then carb up for, at most, 1.5 days – lately I’ve been doing a 24-30 hr carb-up.

I believe this approach, higher fat, lower carbs, for most of the time, results in a greater release of growth hormone, testosterone and IGF-1. The insulin spike one a week supercompensates muscle glycogen and you reap the anabolic effects of insulin without the lipogenic effects.

Bear in mind that you should find your own daily carb level, it could be very low or higher than 30grams per day, start low though and if you’re fine (your workouts are progressively productive) then stay low.

At the weekends you’ll gain water and smooth out a little, don’t panic, you lose it by Tuesday or so again. You’ll go through this cycle every week. Measure your progress, I’m sure you’ll love it J .

Great to see you’re hitting the weights, you’ll be doing the ‘8-12 | 6-9’ workout plan won’t you? 😉

Let me know how it goes and if you need any more advice Muata.

Cheers,

Mark

]]> By: Muata https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-356 Wed, 02 Jan 2008 15:30:44 +0000 https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/#comment-356 Good post Mark and Happy New Year bro! Have you read Anthony Colpo when he goes into glycogen replenishing PWO carbs? I’m wondering because I don’t like to carb-load for two days, even though thousands of folks have gotten results following a MANS approach, so it obviously works. I guess I’m wondering since I don’t do carb-loading days and take in close to 60g PWO carbs, which in theory, is sucked up into the muscle and does not go to fat storage. Anthony has the studies on his site; however, I’m not mentioning this as one is right and the other is wrong. On the contrary, I’m really wondering about the timing and spacing of eating carbs. You know what? After I complete my 12 week workout cycle, which I’m starting next week, I’ll take a month or two off from heavy training and start back with the more traditional BB carb-load days program like your MANS plan to answer the question for myself. Thanks for the post and getting my brain up and running this morning!

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