PostWorkout- nutrition and supplement guide

PROTEIN


We all know we need protein to not only help us build muscle, but also increase metabolism which will in-turn help burn body fat. The types of protein are just as crucial as the amounts regarding benefits and effectiveness. Whey protein has the distinct advantage to being absorbed rapidly so it has the opportunity to flush your starving muscles with a healthy andabundant dose of amino acids (the building blocks of new muscle growth). 30-40 grams should do the trick.
Another type of protein to consider is casein protein. This is a slower digesting protein which is normally recommended in between meals and late-night intake. Recent studies have shown a small amount of casein combined with your post-training shake can be advantageous to your physique goals. It’s slower pace of digestion will ensure that once the whey protein has been used, casein will still be around to feed the muscle until you are able to get in a solid complex carbohydrate and protein-rich meal. Try 10 -15 grams.


SUGAR

Just as important as protein is carbohydrate intake post-training. Ingesting carbohydrate in the form of simple sugars raise insulin levels in the body which will help shuttle nutrients (namely protein) into muscle cells to start the recovery and growth processes. This is also the best time for your glycogen stores, which were severely depleted during training, to be replenished. The amount of carbohydrate will vary with bodyweight and goals such as muscle gain or fat loss, but this process is crucial not only for recovery from the previous workout, but also sets the stage for the next session. Depending on your goals anywhere from 20 to 80 grams of a sports recovery drink will suffice.

CREATINE

Now is the most crucial time to take in the popular supplement: creatine. Creatine will be shuttled into the muscle with protein and carbohydrate and aid in the rapid recovery process and will be stored in the cells for a better workout tomorrow. Creatine has been shown to not only help with strength and mass gains, but also with fat loss and recovery between and during workouts. 3 - 5 grams is all it takes for creatine to be effective.

Whey Protein 
30 - 40 grams

Casein Protein 
10 -15 grams

Simple sugars 
60 - 80 grams for mass
20 - 30 grams for fat loss

Creatine 
3 - 5 grams

Note: The post-training meal ideally should be taken within 30 minutes upon completion of your workout. Amounts are estimated for a 180-200lb male trainer.

Question that we bodybuilders use to face.- Bitch pls.

Bodybuilders 

Often times we get question about..

1) why did you have to go to gym? don't you feel hurt the day after you lifting weight

2) when will you be stop training? your muscle will not stay in shape forever when you stop going to gym.

3) you eat all these healthy food like everyday? you have no life!

4) do you take any supplement? yes? ohh my this is why your muscle can grow that big. no? holly shit what do you eat to grow such a big muscle?

5) Usually girls will say this, is pretty common to me. (sorry man, your size are too big for me. you are not my type because is kinda scary)

I am here to be very honest with all of you. i ain't going to lie with you that is it a easy thing to lift weight, to stay clean with your food without any junk like chips, ice cream, kit-kat, all those high calories food. but think of it for awhile.. why do you eat.? we human putting the food inside our mouth just to make us full right? if you agree with it then why do you have to put so many junk inside of you? is just make no sense!

Okay now for the 1st question. i don't see going to gym 5-6 days a week is a problem. so now you are trying to say i am a freak? how about you guys spending your day time in the cyber cafe? wasting your own time and it is not healthy at all. how about your night life? going to club or hanging out at the mamak stall and having shisha, now you compare yourself who is the freak that wasting the time and life? for the second part of the 1st question, i do feel hurt the day after my workout but is a good pain. not that you broke your bone of something is just that you didn't exercise for long so when you just start lifting you will feel your muscle sore. it will eventually recover in just few days. no worries with that you ain't going to die because of the pain.

2nd question. when will i be stop training? why do i have to stop training while the training give me all the benefit of healthy, looking good, build up confidence and etc. why don't you stop smoking? question yourself. most of the people will playing words with me and throw this question to me (your muscle will not stay in shape forever when you stop going to gym). i was laughing inside of me. AHHAHHAHHAHAHAHA. let me ask you something when you stop playing your basketball or any sport even stop doing math for months or make if further.. years. will your skill and ability in that particular sport or subject*math decrease? is the same thing! you are asking such a stupid question!

3rd one,  you eat all these healthy food like everyday? you have no life! For me food is just a thing to stop my hunger. i don't eat to get short term satisfaction. when you eat a sneaker bar you might feel good at that moment but after 10 years of time will you still feeling good about it? NO! lets exchange the situation then, if you eat healthy and exercise right even after 10 years you will still feeling great about yourself. this is what i am going for a long term satisfaction.

4rd question, yes i do start taking supplement after my 1st year training, whey protein and glutamine but i already stop taking glutamine because it is quite expensive and it didn't give me much energy boost effect. i will definitely recommend whey protein because it will help you to recover your muscle after your training as your muscle cell is break down. if you really got the money i will recommend you to take whey protein if you trying to get lean muscle/ mass if you trying to gain weight, add on creatine, is it a very good energy boost drink! :)

5th question for those bitches.! ;) wink* Sorry bitches i don't train to entertain you. the only WHY you said that i am too muscular, too ripped or too big for you is because you know you can't get anything from me. i deserve a better one.  bitch pls who won't love to get a tough, huge boyfriend? just don't lie to yourself. once again BTICH PLEASE i am not trying to satisfied you! anyway most of the female still having the positive reputation toward bodybuilders. is all alright, not a big deal.


HATERS GOING TO HATE! YOU JUST DO WHAT YOU HAVE TO DO!