Make as one full shake and break-up into two portions, 1/3 intra, 2/3 post: - Pedialyte, 33.8FL oz (25g Dextrose) - Honey, 3tbls (40% fructose) - Protein (whey is assumed), 66g (port.) - Creatine, 10g - Water, add to bring the total liquid ounces to 78.08'ish I think that's the entire drink.
@@nicokalkusinski9320I paraphrase what he says on a topic, paste the RUclipsink as my source, submit. This guy has taught me more than professors repeatedly trying to get me to learn the rules and positions of soccer. God why do they all assume I'm going to work with soccer players?
🎯 Key Takeaways for quick navigation: 00:00 🥤 *Understanding Carbohydrate's Role in Muscle Glycogen Synthesis* - Carbohydrate breakdown and muscle glycogen synthesis explained. - Digestion of carbohydrates: from chewing to conversion into glucose. - Importance of glycogen, its creation from glucose, and its role in muscle function. 03:04 🕒 *The Glycogen Window: Post-Workout Glycogen Synthesis* - Explaining the glycogen synthesis window post-workout. - Importance of glycogen replenishment for muscle energy. - Strategies to maximize glycogen synthesis after training for optimal recovery. 05:35 🍬 *Types of Carbohydrates for Intra-Workout Use* - Discussion on various carbohydrate supplements for intra-workout use. - Importance of high glycemic carbs for faster glycogen replenishment. - Dextrose as an efficient source of rapid glycogen restoration. 08:23 💪 *Carbohydrate and Protein Ratios for Intra and Post-Workout* - Explanation of carbohydrate and protein intake timing during and after workouts. - Balancing carbohydrate solutions for optimal absorption rates. - Importance of complete protein sources over isolated amino acids for muscle building. 10:44 💡 *Addition of Creatine for Post-Workout Recovery* - Benefits of adding creatine to post-workout nutrition for glycogen resynthesis. - Optimal dosage and timing of creatine supplementation for muscle glycogen replenishment. - Creatine's role in enhancing glycogen restoration in the initial 24 hours post-exercise. Made with HARPA AI
Carb facts: Carbohydrates get broken down by salivary enzymes in the mouth, then further digested in the stomach and small intestines. Carbs are broken down into glucose which can be converted to glycogen in the liver and muscles. Glycogen is made of many glucose molecules bonded together. It is the main energy source for muscles. After exercise, glucose uptake in muscles increases due to higher levels of glucose transporters on muscle cell surfaces. This "glycogen window" allows muscles to replenish glycogen faster. Ingesting carbs during exercise helps maintain liver glycogen and spares muscle glycogen. High glycemic carbs like dextrose replenish glycogen fastest. Avoid GI distress by diluting to less than 6% solution. Small intestine absorbs 1g glucose/min, so aim for 60g glucose and 30g fructose per hour. Adding protein to carbs increases glycogen synthesis rate post-workout. Creatine further boosts glycogen resynthesis after depletion.
Ryan Humiston just gave me a crash course in muscle biology! Awesome information! Best of great health, wealth, prosperity, success, abundance, safety, and Muscle to Ryan Humiston for 2024!
Stating that the brain metabolizes 60% of the glycogen in your blood is correct for those who eat a carbohydrate-dependent diet. If a person becomes fat-adapted, that percentage decreases as the presence of ketones will be able to fuel a majority of the brain, leaving more glycogen for the rest of the body. We can agree or disagree on the statement I made above. A question I do have is, as you stated, the liver creates its own glycogen and is able to store approximately 100g of glycogen at any one time. Have you come across any research that tells us how much glycogen the liver is able to make in a day and if that amount can change depending on your lifestyle?
I use to watch you for form corrections and calling out bullshit. Now I have an internet worthy science degree 😂🎉 as soon as moms friends leave I'm going to run upstairs and tell her how proud she should be 😂
I’m a cyclist who watches your videos because they’re both informative and entertaining. Professional cyclist have moved beyond the 60 grams of carbohydrates model. They’re now doing upwards 110-120 grams per hour. This largely explains why modern pro cyclists are going faster than their doped counterparts of the past. The key to ingesting that many carbs is, as you stated, avoiding GI distress and each cyclist has to find their own carb mixture. Great video. Keep’em coming!
Isn't it also true that today's elite cyclists depend on more protein than in the past and will also ingest ketones to help with concentration and recovery? After watching a documentary on Greg Lemond, that guy was taking in plenty of carbohydrates in the form of burritos and other foods. I agree; it does take the body a longer period of time to digest that form of carbohydrate, but still. As they say, carb load (which doesn't work.) And to put forward that today's elite cyclists aren't using some form of "doping" is naive. As any sport progresses, the members of that sport and their team will find any advantage they can. Just because it is able to be detected yet doesn't mean it isn't being used. There is a top collegiate decathlon participant in the US who has gone carnivore and has gained strength and stamina. He has also been flagged because his testosterone increased and made it look as if he is doping. What he has said in interviews is he can now perform over multiple events, hours, and days without becoming as tired as his fellow participants.
@@t.fernbach602 Personally it depends on the effort you're doing that day. I do 60g an hour of white table sugar if I'm doing z2. 90g an hour if I'm doing tempo or sweet spot, and around 110-120 if I'm doing any threshold or vo2 max work.
Hey Ryan maybe you should do a beginner's video for newbies who are going to start lifting next week for their new years resolution.. Keep it simple and give them basic alpha in order to start good habits.
Newbies need to rest well, eat well, and train hard in that order of importance.. do that for at least a year for foundational growth then you can learn all the "tricks and secrets" of the trade that will at that point be of benefit and worth the money spent. If they are serious about it they will begin to meet and find the people and resources needed to learn, practice, and excel at building a great physique. Learn and train from people that are better than you at it.. the better they are the more you will learn and grow.
during my workout i use 5 gr of glutamine 10 gr of bcaa 8.1.1 30 gr of maltodextrine and 25 mg of clusterdextrine and electrolytique and right after a shake of 50 gr of whey and 40 gr of oats flour...work very well for me
Dude I’ve been tuning into your channel for a solid YEAR, because of YOU and my being the full body Gym guy 5 days a week you were talking about 😂 I built myself up from a scrawny 135 to a senior in highschool weight of 185.6 pounds…..this was my long winded way of saying THANK YOU!!! Just 24.4 pounds to go and I’ll be shredding then rinse and repeat until I get to my ideal weight of 285……yeah……I wanna get JACKED but the food consumption is the hardest part of it all, I cry every meal. Keep getting after it💪🏾
I almost finished the whole video until i noticed i was only admiring your scientific explanation method and not getting any info out of it 😂 watched two times in a row good job sir 🤝🏻
Great content as always but not sure how practical this is for most with the cost of 33.8 oz (1 L) of Pedialyte going for around $11 (Canada).. with 4 or 5 workouts per week, you can see how cost-inefficient this may become and give greater appeal to a carbohydrate powder solution with the addition of electrolytes. Or just stick with plain dextrose..
Holy shit the fact that you're saying all of this with such a convincing understanding of the subject speaks volumes on the amount of research you've done. Amazing video, you've come further than almost anyone on the platform
Im on a disciplined fat trimming diet with only 100-125g carbs per day with high protein and quality fat. Doing this pre/intra/post would effectively use up my entire carb limit for the day. What can I do? Granted, so fsr ive concentrated all my carbs around my workouts such as banana + berries + protein before, no intra, and often no carbs after except later in the form of vegetables (I'm not taking any direct starchy carbs at all), and I've still managed to build muscle/strength each week while losing 1-2lb per week down to 12% bodyfat. So, it seems to be working. But this video proposes the optimal strategy is way different.
@@davidciccone9516 Considering I'm restricting carbs and trying to get sub 10% body fat for the first time in my life: 1. I eat 4-5 eggs first meal with peppers and a side of some meat, this is delayed as long as I can for intermittent fasting 2. Lunch salad with chicken, tuna or turkey, olive oil apple cider vinegar, black beans. 3. Pea protein with dark berries, banana and raw egg, salt before gym. 4. Pea protein after gym only if first portion of dinner will be delayed 5. Dinner is always a mix of lean meat (pork loin or chicken breast), lentils, broccoli, spinach, sardines, more egg, etc, I mix this up with vegetables and sometimes go towards more Mexican ingredients (I'm white but love Mexican so eh). All my direct carbs (wheat, rice, oats, potato etc) have been replaced with lentils and vegetables except for fruit before the gym). Since this meal is protein and vegetable heavy, I'll eat 2-3 servings over the next few hours guilt free until I go to bed. I draw from the Paleo motto "eat meat and fat until you're satiated", as long as respecting calorie limits. Seems to be working. I also take 1000mg Tongkat Ali and Fadogia Agrestis, Ashwaganda, 5-10g Creatine HCL, HMB to help prevent muscle loss in deficit, ZMA before bed. So far my biggest loss was 7lb in just 5 days. Steadily loosing weight while increasing in strength every single workout. I use Hevy app for android to track reps and I've shattered records every workout and that isn't an exaggeration, which I'm surprised as you're supposed to only maintain or lose muscle size and strength while dieting (maybe it's the HMB?). Workout is bro split (chest, back, shoulders, arms, legs) 5 days. I did push pull legs twice a week (Arnold split) for 2 years and was barely making progress. Then I realized as a natural I just don't have the ability to recover from that type of demand on my body without gear, so I went back to bro and the gains returned.
This makes since why he got 2m subscribers. He's legit and hilarious at the same time. He is the only one that can call me fat and out of shape, and ill just say yes Dad and keep watching.
Consuming carbohydrates and protein during and after workouts is crucial for replenishing glycogen, maintaining energy levels, and optimizing muscle growth and function. 1. 00:00 🏋️ Understanding the science of carbohydrates and their conversion into muscle glycogen is essential for maximizing workout results. 1.1 Research on intra workout nutrition shows that understanding the science behind carbohydrates and their conversion into muscle glycogen is essential for maximizing workout results. 1.2 Carbohydrates are broken down in the body through the process of digestion and converted into glycogen for use as energy during workouts. 2. 02:08 🏋️ Drink a protein and glucose drink after workouts to take advantage of the anabolic window and maintain energy levels. 2.1 Your liver and brain create their own glycogen, with the brain metabolizing 60% of glucose, and muscle building is a luxury for the body, which prioritizes resources for organs like the liver, kidneys, and red blood cells. 2.2 During exercise, proteins move to the cell membrane, allowing for increased glucose uptake, and taking advantage of the "anabolic window" after training is important for synthesizing glycogen and maintaining energy levels. 3. 03:39 🏋️ Consuming sufficient carbohydrates during exercise helps maintain muscle function and replenish glycogen stores, especially for intense workout schedules. 3.1 Your body can synthesize 10 moles per kilogram of wet weight per hour, dropping to 4-6 moles, and a well-trained athlete has around 150 moles per kilogram, with muscle function impaired at 75 moles per kilogram. 3.2 Consuming sufficient carbohydrates during exercise helps replenish glycogen stores and maintain muscle function, especially for those with intense workout schedules. 4. 05:17 💡 Ingesting carbohydrates during and after workouts is crucial for replenishing glycogen and preventing muscle function impairment. 5. 06:32 🏋️ High glycemic carbs like dextrose are the best for replenishing glycogen during workouts, but dilute it if it causes GI issues. 5.1 High glycemic carbs replenish glycogen faster and more maximally than low glycemic carbs, so dextrose is the best carbohydrate source for workouts. 5.2 Dextrose is the best workout supplement, but if it causes GI issues, dilute it to less than a 6% solution. 6. 07:55 🥤 Consume fructose in post-workout shake for better carbohydrate absorption and liver glycogen restoration, and consider honey during and after workouts for muscle growth. 6.1 Adding fructose to your post-workout shake can increase carbohydrate absorption, helping to restore liver glycogen and minimize depletion of glycogen stores during exercise. 6.2 Consume honey during and after workouts, but adding branch chain amino acids or whey protein does not guarantee more muscle growth. 7. 09:20 🥤 Consume a high protein shake with a 6-8% solution during and after workouts for optimal muscle building, avoiding chocolate milk and adding creatine for best results. 7.1 Lucine is important for building muscle, but it needs all the other amino acids to be effective, so it's better to have a complete source of protein rather than just BCAAs or eaas. 7.2 The speaker recommends consuming a high protein shake with a 6 to 8% solution during and after workouts, avoiding chocolate milk and adding creatine for optimal results. 8. 10:54 💪 Creatine supplementation post-workout increases muscle glycogen resynthesis, with 5g every 2 hours recommended, and a total of 20g per day for optimal results.
I'm an endurance athlete (cycling) and in recent years, that 90g/hr of carbs has been pushed to around 120g/hr in some athletes after "training" their gut. Wonder if it'd be beneficial to go beyond 90g while lifting.
it depends on your goals, strong men do it all the time, but there is better ways of achiveing your goals, all so comes down to how the indevigal likes to eat. once i work that out with someone we can go from there to getting them adapting to the best sustainble life style for them, ps fuck diets or counting calories there both lies!!!
@@BreatheElectro sure ma man, calories in calories out was pushed by corporation to push products with shit ingredants, not all calories are the same or food, so this wont work for optimal health, now if you eat just real nutrient dense food for optimal heath it works, side note counting calories is stoping befor your body gets the netrients it needs, thats why you keep eating to a clock, just cut out the foods that cos you cravings!!!, it dont take in to consideration of humans as a hole and there indevigal needs, i can go more in depth. but i hope you get the just my friend
A lot of good info in a really short amount of time... my advice is to watch this a few times, take notes if you have, and try to extrapolate what he is saying without getting pulled too far into the weeds with the science behind what he's saying. I can attest to the advice given here by experience and getting proven results. Salt is huge, intra-workout & post-workout carbs, adding whey protein, essential amino acids, timing, etc.
WOW! Love this! I've been doing honey for workouts forever. Tastes good, great carbs, totally natural...AND...if you do unfiltered raw you get some propolis and other apiaric goodies: which increase T!
I started drinking watermelon juice+honey during training a few years back. Not only do you feel amazing, but the pump you get is absolutely monstrous.
Why not just add dextrose and lmnt electrolytes plus everything else. Pedialyte contains food dyes and preservatives which aren’t good for the brain and body. Lmnt salt contains sodium, potassium and magnesium that are essential for hydration. Just a thought. Love your content and new app Ryan!
I remember 20 years ago going to the crusty hippie natural food store and ordering 5 bags of dextrose at a time for my post workout whey protein shake. It was sickening sweet to the point I almost threw up half the time trying to drink it. I remember one time when the girl asked me what I was making with the dextrose because I was ordering so much all the time. I wish I could have taken a picture of the look on her face when I told her I drank 5 scoops of it mixed in my protein shake 😂.
Question if you'll answer. So I like the glyco replacement mix here of yours and I will try it for sure. Your videos are top informative. So is my post workout shake any good?: 1 sweet potato 1banana 1cup of blue, or antioxidant mixed berries= 60 to 70 carbs. I chose 2 high glycometic and one slow. Then I use a quality protein. Of 50-60g 5g creatine Once in a while 15g of mct oil, but I heard fat will hinder the glycogen replacement when added, so lately I've left it out. Any thought... reason I choose sweet potato is for testosterone and carotene. Blueberries or antioxidant for brain and oxidant health. Banana, well it's just a high glycometic carb and taste ok in it. Yes some times I also add kale and spinach, but not usually, only when I'm trying to bulk and est 100 carbs, usually. This is all mixed in 12 to 16oz of water. What's your opinion
Great content as usual. Thanks Ryan. I've taken what I've learned over the years and applied my intuition. My pre workout is 2 tblsp honey and seasalt and my post is a banana and rice cake and sardines or some kind of meat. I sip water here and there during. I take my daily creatine 4 or so hours later. Watching this video I see I'm not too far off. I'm not trying to get as big as possible, just like being kinda big, lean and crazy strong for my size. I like looking good and having a body good for skateboarding and stuff like that.
when i started mixing casein protein powder with my creatine (because creatine works best linked with a protien) i added so much muscle with better pumps it was disgusting. So it looks like according to this video i was on the right track.
the point of glycogen is that it is the human version of starch - both are the INSOLUBLE storage form of glucose - humans cannot store starch, hence the digestion/conversion process. This is a complex topic - thanks for taking it on
I am very curious here; as a Type 2, the whole conversion is important for other reasons. To pick on one thing, I cannot add honey to anything. Just too much sugar. I will review this video a few more times and see how I can adjust or use this to my advantage. While type-2, I do not fit the typical stereotype. I am not overweight. I have gone through the garage and full gym 2.0 and starting 3.0 tomorrow. The workouts are different than my past 35+ years of working out, I enjoy it again. I have had no luck with docs helping, just generic advice. I do like learning the science, so thanks for that.
Might be a good time to add in l-carnitine (cause of the carbs). Separately maybe take a shot of citruline/beta alanine and maybe split this drink up 1/3 pre, 1/3 intra, 1/3 post
Another great video, but i’m confused by the 20g creatine…isn’t that just for a creatine loading phase for saturation? Isn’t the daily maintenance dose 5g daily?
If sucrose (regular sugar) is composed of glucose and fructose, then why not just drink sugar water with electrolytes and whey? Why make a $10 intra workout drink?
I have always have a drink with me during training. 1) is water obviously. 2) juice drink (store brought or homemade), smoothie, energy drink, pre-workout (usually mixed in the juice) or whatever has some sugar or carbohydrates. And even if I train to failure, long or hard style sessions, I do feel constant and that's without any breakfast or much food prior (which is mostly the case). It's why one aspect of performance is heavily tide to your glycogen stores and this is definitely evidence in cardiovascular or endurance based efforts, besides anaerobic. Carbohydrates or sugar are literally Sunlight condensed into chemical energy by the plants. Its what brings your goals into FRUIT-ition; emphasis on the Fruit/Sugar aspect as that fuels Action.
I use whey powder that's 59g 2scoops twice a day before and after workout for maximum results but I have 1scoop so around 29g whey mix with 5g creatine and a banana before workout,after workout drink 2pints of water and have couple eggs&natural yogurt with peanut butter and honey as after workout and I'm in best shape of my life
Damn I love Ryan. But honestly my fucking brain hurts after watching him simply tell be what the hell I should do to optimize my workouts. Good job keep up the amazing work😮
When I did a deep dive into Creatine research, non-sponsored, the benefits are so small especially in older adults, the small gains were not worth the side effects
I think what he's saying is "Don't always think about carbs so much as just a pre-workout thing" He's trying to teach that it's all about the timing in conjunction with the type of training we do as well as info on the types of carbs we can and or should ingest .. the carbs you'll be using in a given training session have been ingested, digested and converted into Glycogen long before you hit that first rep. Think of it this way what you eat today will work for you tomorrow and so on. Now that does oversimplify it a bit but you get the idea.. for instance, taking complex or even some simple carbs (veggies like broccoli, etc.) right before training is kind of pointless.. they have to go to and through the GI tract and be broken down, and then converted before it's stored and ready to use. Now, if you go and train early in the a.m. and train fasted with just a pre-workout drink in your belly you should warm up and then begin your working sets, and when you have completed a few sets of a couple different exercises you will see that initial pump. Go ahead and begin sipping your intra-workout drink. I use either 24 oz. of Body Armor or plain coconut water mixed with 1/2 teaspoon of pink salt, 5 grams of creatine, 6 grams of L-Citrulline, and some type of sugar, like honey, dextrose, or even plain table sugar. You will not only notice the difference physiologically but you will get the craziest pumps you've ever had. Then after your training take in a good amount, 30-50 grams of protein and split the amount of grams between protein in your food and a post-training protein shake. I recommend some slow complex carbs and fast working simple carbs post-workout meals. I try to save a few ounces of my intra-workout drink and use it to have my vanilla protein powder (concentrate and isolate combo) drink right after training. It holds you over until you can prepare a proper post-training meal.. Sorry it's so long.. wanted to give you as much helpful info as I could.. Peace bro..
Dude, Pedialyte is great for replenishing your electrolytes. Friends and I used to go to the store to pick up packages of the stuff before we would go out drinking. Great to help prevent hangovers. Gotta love the 80s.
@@therichbuddha3277 Gatorade is great if you want all the added crap and carbs. If you taste the original Gatorade, you have a hard time continuing to drink it. Today, Gatorade is just liquid candy. I guess you haven't seen the latest Pedilyte commercials. They are going hardcore to adults. And if it is good for a baby's digestion, why wouldn't it be good for adults?
This is awesome research! I guess my only concern or what my mind jumps to is the sugar levels in the bloodstream with adding all the dextrose and sucrose. Would be interesting to deep dive into that part for long term health.
I agree. Blood sugar is the killer. It’s where heart disease stems from. All the sugar with blood sugar spikes and seed oils. I’m on carnivore diet and feel amazing. But I know the drink he makes might help my gains. I also have eliminated almost all process foods for longevity. Tough choice.
Way too complicated for marginal results. Good eating habits and quality food are all you need. Besides, we already have plenty of 'science-based training RUclipsrs.' This is getting old really fast.
You’re one of my favourite RUclipsrs but there are some things your missing from your post work out drink that would be as beneficial as Leucine, other aminos. AAKG (increased growth hormone 500%), GABA (increased growth hormone 400%), HMB to protect muscle break down and create anabolism. It’s one of the major things your body uses the leucine for. But it takes the body 20-30g of leucine to make one gram of HMB. There are a ton of other great things to add to your post workout shake such as Hyaluronic acid. And that’s just scratching the surface. But I thought I’d just stick to the amino acids that provide benefits. So you have your whey protein as a base, add leucine, GABA, AAKG (arginine primarily), and HMB. For your sugar source I personally just use pomegranate juice. It has everything but the dextrose. And the elegalic acid in it will convert to Urolithine A if your intestinal fauna is healthy. Which is fantastic multi modal promoter of anabolism. Plus you have a massive influx of anti oxidants which will help preserve the muscle.
Also the pomegranate juice improves whole body strength and reduces inflammation. If you’re going to drink all that sugar why not drink it with other optimal nutrients (the juice has Quercetin, etc)
Quick question! Professor Bart Kay on RUclips states that we don’t need a single exogenous carbohydrate ever due to the notion that gluconeogenesis exists. Apparently, we can produce all the necessary carbs for any circumstance even for physical performance feats such as resistance exercise with just this process. He states that the term insulin resistance/sensitivity is not an actual term but a construct and misunderstanding of how these mechanisms actually work. He states the constant spikes in insulin we get from having carbs throughout the day hurt us long term, and when we have only animal protein and fats, we have less spikes throughout the day as we internally produce our own carbs for utilization. What do you think? Complete bs or not optimal?
The past couple times I’ve had blood work my creatinine levels have been elevated. Is this due to taking Creatine and should I be concerned? The Doctor just simply says stop taking Creatine but I want gains.
Just bought the ppl workout plan from the website , looking on the app , diesnt have enough infos as it should: No rest period ,no tempo explained, some exercise have just 10 reps,doesnt say if you need to go to failure, or dropset ...how much weight to start with...bought this as i thought it will have everything ,but please do something about this ,also i tried to email ,but the email its on the app its not good . Thank you
Or if you want to save a ton of $$, just use table sugar (50% glucose and 50% fructose) calculate for glucose, add a NUUN tablet and a little salt if you sweat a lot.
Thats a lot of information for such a short video. I´d like to hear what he knows on insuline resistance and diabetes. AFAIK carbs with a high glycemic index trigger high insuline levels wich in turn increase the risk of devellopping insuline resistance and diabetes. I wonder how this works out with his intra and post workout shake and the anabolic window he explained.
You know something Ryan, I'm so glad you got into the fitness side on YT cause you sucked at trying to sell real estate on here. I love your jokes; they're a very good reason to back up your videos or just watch them again. And your information is well researched which I really appreciate. You and Mr de Lauer ever thought of doing a combo video? Both of you are no BS research guys, but you tell better jokes with a dead pan face which makes them even funnier. Ever thought of doing "Stand Up?"
Interesting, but imho overkill for hobby athletes. To me the probably pretty small gain this could give is not wort the effort. But godspeed to anyone who wants to try it. The explanation part was very well executed and there was no filler bs...much appreciated. :D But I will stick with my gummybears after my workout to restore my glycogen. Been doing this for 20 years and people were calling me an idiot. I would love to see their reaction when I would start gulping down some whey/dextrose/honey-mixture while training :D
Make as one full shake and break-up into two portions, 1/3 intra, 2/3 post:
- Pedialyte, 33.8FL oz (25g Dextrose)
- Honey, 3tbls (40% fructose)
- Protein (whey is assumed), 66g (port.)
- Creatine, 10g
- Water, add to bring the total liquid ounces to 78.08'ish
I think that's the entire drink.
+ 10g creatine
@@switcchGood catch, added!
Or a good chocolate milk LOL
The hero!
I used to do something similar to this when climbing a lot. The honey water absolutely helps
@@switcch 10g Creatine 💥💥💥💩
Man just summarized a semester of exercise physiology in 13 minutes. Legend!
🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
No... everyone just overpays for semesters worth of exercise philosophy that can be tought on youtube in 13 minutes.
@@kennethb6211 i’d risk saying that they teach you a little bit more than that during a semester of physiology 😅
university is a scam
@@nicokalkusinski9320I paraphrase what he says on a topic, paste the RUclipsink as my source, submit. This guy has taught me more than professors repeatedly trying to get me to learn the rules and positions of soccer. God why do they all assume I'm going to work with soccer players?
Bro just casually pulls out some muscle 10 seconds in
freaked me out :D
Wild 😂
Lol it’s ground beef. Not real.
@@Alex-ml3zx I want this to be true.
And didn't show if there was any difference in a before and after biopsy of any fueling technique.
Been training over 40 years! Whenever I need motivation I check this channel and the RAGE is back even at 53 thanks man!!!
Just checked your channel garageman brutal training keep it up grandpa!
Does the rage ever stop tho? Cheers
Rage stops with lack of moment. Whatever you do... keep moving. ;)
🎯 Key Takeaways for quick navigation:
00:00 🥤 *Understanding Carbohydrate's Role in Muscle Glycogen Synthesis*
- Carbohydrate breakdown and muscle glycogen synthesis explained.
- Digestion of carbohydrates: from chewing to conversion into glucose.
- Importance of glycogen, its creation from glucose, and its role in muscle function.
03:04 🕒 *The Glycogen Window: Post-Workout Glycogen Synthesis*
- Explaining the glycogen synthesis window post-workout.
- Importance of glycogen replenishment for muscle energy.
- Strategies to maximize glycogen synthesis after training for optimal recovery.
05:35 🍬 *Types of Carbohydrates for Intra-Workout Use*
- Discussion on various carbohydrate supplements for intra-workout use.
- Importance of high glycemic carbs for faster glycogen replenishment.
- Dextrose as an efficient source of rapid glycogen restoration.
08:23 💪 *Carbohydrate and Protein Ratios for Intra and Post-Workout*
- Explanation of carbohydrate and protein intake timing during and after workouts.
- Balancing carbohydrate solutions for optimal absorption rates.
- Importance of complete protein sources over isolated amino acids for muscle building.
10:44 💡 *Addition of Creatine for Post-Workout Recovery*
- Benefits of adding creatine to post-workout nutrition for glycogen resynthesis.
- Optimal dosage and timing of creatine supplementation for muscle glycogen replenishment.
- Creatine's role in enhancing glycogen restoration in the initial 24 hours post-exercise.
Made with HARPA AI
Carb facts:
Carbohydrates get broken down by salivary enzymes in the mouth, then further digested in the stomach and small intestines.
Carbs are broken down into glucose which can be converted to glycogen in the liver and muscles.
Glycogen is made of many glucose molecules bonded together. It is the main energy source for muscles.
After exercise, glucose uptake in muscles increases due to higher levels of glucose transporters on muscle cell surfaces. This "glycogen window" allows muscles to replenish glycogen faster.
Ingesting carbs during exercise helps maintain liver glycogen and spares muscle glycogen.
High glycemic carbs like dextrose replenish glycogen fastest. Avoid GI distress by diluting to less than 6% solution.
Small intestine absorbs 1g glucose/min, so aim for 60g glucose and 30g fructose per hour.
Adding protein to carbs increases glycogen synthesis rate post-workout.
Creatine further boosts glycogen resynthesis after depletion.
Ryan Humiston just gave me a crash course in muscle biology!
Awesome information!
Best of great health, wealth, prosperity, success, abundance, safety, and Muscle to
Ryan Humiston for 2024!
Not only did i learn and understand everything in 12mins than I ever did in school . But I even took notes 😂. What a legend .
Stating that the brain metabolizes 60% of the glycogen in your blood is correct for those who eat a carbohydrate-dependent diet. If a person becomes fat-adapted, that percentage decreases as the presence of ketones will be able to fuel a majority of the brain, leaving more glycogen for the rest of the body.
We can agree or disagree on the statement I made above.
A question I do have is, as you stated, the liver creates its own glycogen and is able to store approximately 100g of glycogen at any one time. Have you come across any research that tells us how much glycogen the liver is able to make in a day and if that amount can change depending on your lifestyle?
I use to watch you for form corrections and calling out bullshit. Now I have an internet worthy science degree 😂🎉 as soon as moms friends leave I'm going to run upstairs and tell her how proud she should be 😂
Give her a minute to towel-off
Those are not your mom's friends! She's blowing them
Been watching your videos since your beginning and I went from 160lbs to 185lbs in a year. Thank you.
I’m a cyclist who watches your videos because they’re both informative and entertaining. Professional cyclist have moved beyond the 60 grams of carbohydrates model. They’re now doing upwards 110-120 grams per hour. This largely explains why modern pro cyclists are going faster than their doped counterparts of the past. The key to ingesting that many carbs is, as you stated, avoiding GI distress and each cyclist has to find their own carb mixture. Great video. Keep’em coming!
How much do you take per cycle?
Isn't it also true that today's elite cyclists depend on more protein than in the past and will also ingest ketones to help with concentration and recovery?
After watching a documentary on Greg Lemond, that guy was taking in plenty of carbohydrates in the form of burritos and other foods. I agree; it does take the body a longer period of time to digest that form of carbohydrate, but still. As they say, carb load (which doesn't work.) And to put forward that today's elite cyclists aren't using some form of "doping" is naive. As any sport progresses, the members of that sport and their team will find any advantage they can. Just because it is able to be detected yet doesn't mean it isn't being used.
There is a top collegiate decathlon participant in the US who has gone carnivore and has gained strength and stamina. He has also been flagged because his testosterone increased and made it look as if he is doping. What he has said in interviews is he can now perform over multiple events, hours, and days without becoming as tired as his fellow participants.
@@t.fernbach602 Personally it depends on the effort you're doing that day. I do 60g an hour of white table sugar if I'm doing z2. 90g an hour if I'm doing tempo or sweet spot, and around 110-120 if I'm doing any threshold or vo2 max work.
@@LouieBaLLz buddy, you were thoughtful and helpful, but fernbach was making a cliche joke about PEDs.
@@LouieBaLLz a play on being a cyclist!
I don’t lift weights … I watch his videos for his delivery and humor … legendary 👍🏾🤪
Another great video! Love the balance between scientific info, and humor🏆🙌
In case you didnt know..
*The Mitochondria is the powerhouse of the cell.*
Ive been working out for 18 years and this channel is f**king awesome. My go too.
Hey Ryan maybe you should do a beginner's video for newbies who are going to start lifting next week for their new years resolution.. Keep it simple and give them basic alpha in order to start good habits.
Newbies need to rest well, eat well, and train hard in that order of importance.. do that for at least a year for foundational growth then you can learn all the "tricks and secrets" of the trade that will at that point be of benefit and worth the money spent. If they are serious about it they will begin to meet and find the people and resources needed to learn, practice, and excel at building a great physique. Learn and train from people that are better than you at it.. the better they are the more you will learn and grow.
during my workout i use 5 gr of glutamine 10 gr of bcaa 8.1.1
30 gr of maltodextrine and 25 mg of clusterdextrine and electrolytique
and right after a shake of 50 gr of whey and 40 gr of oats flour...work very well for me
Dude I’ve been tuning into your channel for a solid YEAR, because of YOU and my being the full body Gym guy 5 days a week you were talking about 😂 I built myself up from a scrawny 135 to a senior in highschool weight of 185.6 pounds…..this was my long winded way of saying THANK YOU!!! Just 24.4 pounds to go and I’ll be shredding then rinse and repeat until I get to my ideal weight of 285……yeah……I wanna get JACKED but the food consumption is the hardest part of it all, I cry every meal. Keep getting after it💪🏾
This is the best channel I subscribe to, I’ve just downloaded the app and purchased a workout plan, excited.
I almost finished the whole video until i noticed i was only admiring your scientific explanation method and not getting any info out of it 😂 watched two times in a row good job sir 🤝🏻
Great content as always but not sure how practical this is for most with the cost of 33.8 oz (1 L) of Pedialyte going for around $11 (Canada).. with 4 or 5 workouts per week, you can see how cost-inefficient this may become and give greater appeal to a carbohydrate powder solution with the addition of electrolytes. Or just stick with plain dextrose..
Old school gym bro here - we used to use kool aid during workouts and pixie sticks after. Looks like we were on the right track.
Idk how but those old fucks somehow knew what they were doing 😂
Holy shit the fact that you're saying all of this with such a convincing understanding of the subject speaks volumes on the amount of research you've done. Amazing video, you've come further than almost anyone on the platform
Im on a disciplined fat trimming diet with only 100-125g carbs per day with high protein and quality fat. Doing this pre/intra/post would effectively use up my entire carb limit for the day. What can I do? Granted, so fsr ive concentrated all my carbs around my workouts such as banana + berries + protein before, no intra, and often no carbs after except later in the form of vegetables (I'm not taking any direct starchy carbs at all), and I've still managed to build muscle/strength each week while losing 1-2lb per week down to 12% bodyfat. So, it seems to be working. But this video proposes the optimal strategy is way different.
Ain't broke, don't fix it
@@davidciccone9516 Considering I'm restricting carbs and trying to get sub 10% body fat for the first time in my life: 1. I eat 4-5 eggs first meal with peppers and a side of some meat, this is delayed as long as I can for intermittent fasting 2. Lunch salad with chicken, tuna or turkey, olive oil apple cider vinegar, black beans. 3. Pea protein with dark berries, banana and raw egg, salt before gym. 4. Pea protein after gym only if first portion of dinner will be delayed 5. Dinner is always a mix of lean meat (pork loin or chicken breast), lentils, broccoli, spinach, sardines, more egg, etc, I mix this up with vegetables and sometimes go towards more Mexican ingredients (I'm white but love Mexican so eh). All my direct carbs (wheat, rice, oats, potato etc) have been replaced with lentils and vegetables except for fruit before the gym). Since this meal is protein and vegetable heavy, I'll eat 2-3 servings over the next few hours guilt free until I go to bed. I draw from the Paleo motto "eat meat and fat until you're satiated", as long as respecting calorie limits. Seems to be working. I also take 1000mg Tongkat Ali and Fadogia Agrestis, Ashwaganda, 5-10g Creatine HCL, HMB to help prevent muscle loss in deficit, ZMA before bed.
So far my biggest loss was 7lb in just 5 days. Steadily loosing weight while increasing in strength every single workout. I use Hevy app for android to track reps and I've shattered records every workout and that isn't an exaggeration, which I'm surprised as you're supposed to only maintain or lose muscle size and strength while dieting (maybe it's the HMB?).
Workout is bro split (chest, back, shoulders, arms, legs) 5 days. I did push pull legs twice a week (Arnold split) for 2 years and was barely making progress. Then I realized as a natural I just don't have the ability to recover from that type of demand on my body without gear, so I went back to bro and the gains returned.
2:09 Because we are fearfully and wonderfully made.
Combining science and humor...
Protect this man!
Don’t think he needs our protection …..
As usual, 30 minutes of knowledge in a 12 minute video. Don't change anything Ryan, your channel is perfect.
This makes since why he got 2m subscribers. He's legit and hilarious at the same time. He is the only one that can call me fat and out of shape, and ill just say yes Dad and keep watching.
Consuming carbohydrates and protein during and after workouts is crucial for replenishing glycogen, maintaining energy levels, and optimizing muscle growth and function.
1. 00:00 🏋️ Understanding the science of carbohydrates and their conversion into muscle glycogen is essential for maximizing workout results.
1.1 Research on intra workout nutrition shows that understanding the science behind carbohydrates and their conversion into muscle glycogen is essential for maximizing workout results.
1.2 Carbohydrates are broken down in the body through the process of digestion and converted into glycogen for use as energy during workouts.
2. 02:08 🏋️ Drink a protein and glucose drink after workouts to take advantage of the anabolic window and maintain energy levels.
2.1 Your liver and brain create their own glycogen, with the brain metabolizing 60% of glucose, and muscle building is a luxury for the body, which prioritizes resources for organs like the liver, kidneys, and red blood cells.
2.2 During exercise, proteins move to the cell membrane, allowing for increased glucose uptake, and taking advantage of the "anabolic window" after training is important for synthesizing glycogen and maintaining energy levels.
3. 03:39 🏋️ Consuming sufficient carbohydrates during exercise helps maintain muscle function and replenish glycogen stores, especially for intense workout schedules.
3.1 Your body can synthesize 10 moles per kilogram of wet weight per hour, dropping to 4-6 moles, and a well-trained athlete has around 150 moles per kilogram, with muscle function impaired at 75 moles per kilogram.
3.2 Consuming sufficient carbohydrates during exercise helps replenish glycogen stores and maintain muscle function, especially for those with intense workout schedules.
4. 05:17 💡 Ingesting carbohydrates during and after workouts is crucial for replenishing glycogen and preventing muscle function impairment.
5. 06:32 🏋️ High glycemic carbs like dextrose are the best for replenishing glycogen during workouts, but dilute it if it causes GI issues.
5.1 High glycemic carbs replenish glycogen faster and more maximally than low glycemic carbs, so dextrose is the best carbohydrate source for workouts.
5.2 Dextrose is the best workout supplement, but if it causes GI issues, dilute it to less than a 6% solution.
6. 07:55 🥤 Consume fructose in post-workout shake for better carbohydrate absorption and liver glycogen restoration, and consider honey during and after workouts for muscle growth.
6.1 Adding fructose to your post-workout shake can increase carbohydrate absorption, helping to restore liver glycogen and minimize depletion of glycogen stores during exercise.
6.2 Consume honey during and after workouts, but adding branch chain amino acids or whey protein does not guarantee more muscle growth.
7. 09:20 🥤 Consume a high protein shake with a 6-8% solution during and after workouts for optimal muscle building, avoiding chocolate milk and adding creatine for best results.
7.1 Lucine is important for building muscle, but it needs all the other amino acids to be effective, so it's better to have a complete source of protein rather than just BCAAs or eaas.
7.2 The speaker recommends consuming a high protein shake with a 6 to 8% solution during and after workouts, avoiding chocolate milk and adding creatine for optimal results.
8. 10:54 💪 Creatine supplementation post-workout increases muscle glycogen resynthesis, with 5g every 2 hours recommended, and a total of 20g per day for optimal results.
So much research and prep for this video.. well done Ryan
What if you’re diabetic? How would that effect this concoction?
I'm an endurance athlete (cycling) and in recent years, that 90g/hr of carbs has been pushed to around 120g/hr in some athletes after "training" their gut. Wonder if it'd be beneficial to go beyond 90g while lifting.
it depends on your goals, strong men do it all the time, but there is better ways of achiveing your goals, all so comes down to how the indevigal likes to eat. once i work that out with someone we can go from there to getting them adapting to the best sustainble life style for them, ps fuck diets or counting calories there both lies!!!
@@godfather9253care to elaborate on why you think counting calories is a lie?
@@BreatheElectro sure ma man, calories in calories out was pushed by corporation to push products with shit ingredants, not all calories are the same or food, so this wont work for optimal health, now if you eat just real nutrient dense food for optimal heath it works, side note counting calories is stoping befor your body gets the netrients it needs, thats why you keep eating to a clock, just cut out the foods that cos you cravings!!!, it dont take in to consideration of humans as a hole and there indevigal needs, i can go more in depth. but i hope you get the just my friend
A lot of good info in a really short amount of time... my advice is to watch this a few times, take notes if you have, and try to extrapolate what he is saying without getting pulled too far into the weeds with the science behind what he's saying. I can attest to the advice given here by experience and getting proven results. Salt is huge, intra-workout & post-workout carbs, adding whey protein, essential amino acids, timing, etc.
The information, humour and editing is really unbelievable. Network level execution. Thanks!
WOW! Love this! I've been doing honey for workouts forever. Tastes good, great carbs, totally natural...AND...if you do unfiltered raw you get some propolis and other apiaric goodies: which increase T!
I started drinking watermelon juice+honey during training a few years back. Not only do you feel amazing, but the pump you get is absolutely monstrous.
Dang that sounds dope , ima try this today
@@WorldSnooze How did it go?
@@vinicio0035 bro absolute mad pump, give it a shot
Watermelon has citrulline so that makes sense!
Why not just add dextrose and lmnt electrolytes plus everything else. Pedialyte contains food dyes and preservatives which aren’t good for the brain and body. Lmnt salt contains sodium, potassium and magnesium that are essential for hydration. Just a thought. Love your content and new app Ryan!
I remember 20 years ago going to the crusty hippie natural food store and ordering 5 bags of dextrose at a time for my post workout whey protein shake. It was sickening sweet to the point I almost threw up half the time trying to drink it. I remember one time when the girl asked me what I was making with the dextrose because I was ordering so much all the time. I wish I could have taken a picture of the look on her face when I told her I drank 5 scoops of it mixed in my protein shake 😂.
Question if you'll answer.
So I like the glyco replacement mix here of yours and I will try it for sure. Your videos are top informative.
So is my post workout shake any good?:
1 sweet potato
1banana
1cup of blue, or antioxidant mixed berries= 60 to 70 carbs. I chose 2 high glycometic and one slow.
Then I use a quality protein. Of 50-60g
5g creatine
Once in a while 15g of mct oil, but I heard fat will hinder the glycogen replacement when added, so lately I've left it out.
Any thought... reason I choose sweet potato is for testosterone and carotene.
Blueberries or antioxidant for brain and oxidant health.
Banana, well it's just a high glycometic carb and taste ok in it.
Yes some times I also add kale and spinach, but not usually, only when I'm trying to bulk and est 100 carbs, usually.
This is all mixed in 12 to 16oz of water.
What's your opinion
Great content as usual. Thanks Ryan. I've taken what I've learned over the years and applied my intuition. My pre workout is 2 tblsp honey and seasalt and my post is a banana and rice cake and sardines or some kind of meat. I sip water here and there during. I take my daily creatine 4 or so hours later. Watching this video I see I'm not too far off. I'm not trying to get as big as possible, just like being kinda big, lean and crazy strong for my size. I like looking good and having a body good for skateboarding and stuff like that.
Love the new app bro. Been following you for years now and did a couple of your trainers the progress ppl is awesome. Getting lots of gains
when i started mixing casein protein powder with my creatine (because creatine works best linked with a protien) i added so much muscle with better pumps it was disgusting. So it looks like according to this video i was on the right track.
I immediately added a tsp of agave syrup and a tablespoon of honey to my:
EAA's
Cregaatine
Methylene Blue
And Amylopectin
Tastes amazing!
How much mb and what do you exactly use it for?
Dude - you killed it - again. Love your content, and thank you for the great work all-around. Much appreciated.
the point of glycogen is that it is the human version of starch - both are the INSOLUBLE storage form of glucose - humans cannot store starch, hence the digestion/conversion process. This is a complex topic - thanks for taking it on
You're packin' on more size these days! Looking great! Nice start for the New Year!
Easy with the roids 👌 (and with other hormonal products)
Roid ridin'
I am very curious here; as a Type 2, the whole conversion is important for other reasons. To pick on one thing, I cannot add honey to anything. Just too much sugar. I will review this video a few more times and see how I can adjust or use this to my advantage. While type-2, I do not fit the typical stereotype. I am not overweight. I have gone through the garage and full gym 2.0 and starting 3.0 tomorrow. The workouts are different than my past 35+ years of working out, I enjoy it again. I have had no luck with docs helping, just generic advice. I do like learning the science, so thanks for that.
Love all the details . Thanks for all the work and entertainment 😊
Might be a good time to add in l-carnitine (cause of the carbs). Separately maybe take a shot of citruline/beta alanine and maybe split this drink up 1/3 pre, 1/3 intra, 1/3 post
the hello kitty bandage is the cherry on top I swear
Protein synthesis at the ribosome with mRNA and AAs is translation, not transcription (9:46).
WOW !! Great , Alot of knowledge to absorb in 12 minutes... Keep up the intelligent videos
Simply amazing, I can always turn to you for the best advice. Thank you Ryan.
Nothing like learning and laughing at the same time 😂
Always entertaining while incredibly informational.
Another great video, but i’m confused by the 20g creatine…isn’t that just for a creatine loading phase for saturation? Isn’t the daily maintenance dose 5g daily?
It depends on body weight. 20g is almost definitely overkill but a lot of people with a lot of muscle 10g is beneficial
If sucrose (regular sugar) is composed of glucose and fructose, then why not just drink sugar water with electrolytes and whey? Why make a $10 intra workout drink?
I have always have a drink with me during training.
1) is water obviously.
2) juice drink (store brought or homemade), smoothie, energy drink, pre-workout (usually mixed in the juice) or whatever has some sugar or carbohydrates.
And even if I train to failure, long or hard style sessions, I do feel constant and that's without any breakfast or much food prior (which is mostly the case).
It's why one aspect of performance is heavily tide to your glycogen stores and this is definitely evidence in cardiovascular or endurance based efforts, besides anaerobic.
Carbohydrates or sugar are literally Sunlight condensed into chemical energy by the plants.
Its what brings your goals into FRUIT-ition; emphasis on the Fruit/Sugar aspect as that fuels Action.
I use whey powder that's 59g 2scoops twice a day before and after workout for maximum results but I have 1scoop so around 29g whey mix with 5g creatine and a banana before workout,after workout drink 2pints of water and have couple eggs&natural yogurt with peanut butter and honey as after workout and I'm in best shape of my life
Sooo, can someone just summarize for us non English speakers :) what is in that drink at the end, and how much? :)
Dextrose.
Just get a bunch of bees and a bee house and tell them to make honey.
ryan has some
of the best informative content out there
Damn I love Ryan. But honestly my fucking brain hurts after watching him simply tell be what the hell I should do to optimize my workouts. Good job keep up the amazing work😮
Roids
Powdered Gaterade has dextrose in it and produces electrolytes. Is non expensive and one of the best.
Good God he got huge!!
When I did a deep dive into Creatine research, non-sponsored, the benefits are so small especially in older adults, the small gains were not worth the side effects
Great video, you never talked about pre workout carbs. are they important at all?
I think what he's saying is "Don't always think about carbs so much as just a pre-workout thing" He's trying to teach that it's all about the timing in conjunction with the type of training we do as well as info on the types of carbs we can and or should ingest .. the carbs you'll be using in a given training session have been ingested, digested and converted into Glycogen long before you hit that first rep. Think of it this way what you eat today will work for you tomorrow and so on. Now that does oversimplify it a bit but you get the idea.. for instance, taking complex or even some simple carbs (veggies like broccoli, etc.) right before training is kind of pointless.. they have to go to and through the GI tract and be broken down, and then converted before it's stored and ready to use. Now, if you go and train early in the a.m. and train fasted with just a pre-workout drink in your belly you should warm up and then begin your working sets, and when you have completed a few sets of a couple different exercises you will see that initial pump. Go ahead and begin sipping your intra-workout drink. I use either 24 oz. of Body Armor or plain coconut water mixed with 1/2 teaspoon of pink salt, 5 grams of creatine, 6 grams of L-Citrulline, and some type of sugar, like honey, dextrose, or even plain table sugar. You will not only notice the difference physiologically but you will get the craziest pumps you've ever had. Then after your training take in a good amount, 30-50 grams of protein and split the amount of grams between protein in your food and a post-training protein shake. I recommend some slow complex carbs and fast working simple carbs post-workout meals. I try to save a few ounces of my intra-workout drink and use it to have my vanilla protein powder (concentrate and isolate combo) drink right after training. It holds you over until you can prepare a proper post-training meal.. Sorry it's so long.. wanted to give you as much helpful info as I could.. Peace bro..
I like to yell out at home, MY ANABOLIC WINDOW IS CLOSING! Wife is not amused
Wait a sec!! Ryan says you’re a baby if you drink chocolate milk but the key ingredient in his drink is pedialyte! 😂
Dude, Pedialyte is great for replenishing your electrolytes. Friends and I used to go to the store to pick up packages of the stuff before we would go out drinking. Great to help prevent hangovers. Gotta love the 80s.
@@jameshelm2847 Yes but it's for babies with the runs HAHAH Gatorade is for adults dude. Still, I'm trying this concoction! lol
@@therichbuddha3277 Gatorade is great if you want all the added crap and carbs. If you taste the original Gatorade, you have a hard time continuing to drink it. Today, Gatorade is just liquid candy.
I guess you haven't seen the latest Pedilyte commercials. They are going hardcore to adults. And if it is good for a baby's digestion, why wouldn't it be good for adults?
Good Lord, 50 years since high school chemistry and I STILL remember what a mole is. Thank you, Mr. Ignacio Garcia!
This is awesome research! I guess my only concern or what my mind jumps to is the sugar levels in the bloodstream with adding all the dextrose and sucrose. Would be interesting to deep dive into that part for long term health.
As long as he's uses that fuel. It should be fine. If he ate all that sugar and went to bed that might lead to problems
I agree. Blood sugar is the killer. It’s where heart disease stems from. All the sugar with blood sugar spikes and seed oils. I’m on carnivore diet and feel amazing. But I know the drink he makes might help my gains. I also have eliminated almost all process foods for longevity. Tough choice.
Ryan you should compete. Your physique looks different than others. Idk if it’s thickness but you look super solid.
Pretty sure he’s on juice
@@BreatheElectro so? All IFBB pros are
So he said a lot of stuff. What he really meant to say is TRT and Peptides are really the things that matter.
Berocca or put Bi carb and salt in a empty Powerade bottle filled with water or pre workout
Plus a mushi protein shake from the servo
How has ryan not been a guest on the joe rogan experience yet? This is exactly the type of shit that gets joe all chubbed up.
just finished the video, if school was taught like this I would actually learn
Way too complicated for marginal results. Good eating habits and quality food are all you need. Besides, we already have plenty of 'science-based training RUclipsrs.' This is getting old really fast.
You’re one of my favourite RUclipsrs but there are some things your missing from your post work out drink that would be as beneficial as Leucine, other aminos. AAKG (increased growth hormone 500%), GABA (increased growth hormone 400%), HMB to protect muscle break down and create anabolism. It’s one of the major things your body uses the leucine for. But it takes the body 20-30g of leucine to make one gram of HMB.
There are a ton of other great things to add to your post workout shake such as Hyaluronic acid. And that’s just scratching the surface. But I thought I’d just stick to the amino acids that provide benefits.
So you have your whey protein as a base, add leucine, GABA, AAKG (arginine primarily), and HMB. For your sugar source I personally just use pomegranate juice. It has everything but the dextrose. And the elegalic acid in it will convert to Urolithine A if your intestinal fauna is healthy. Which is fantastic multi modal promoter of anabolism. Plus you have a massive influx of anti oxidants which will help preserve the muscle.
Also the pomegranate juice improves whole body strength and reduces inflammation. If you’re going to drink all that sugar why not drink it with other optimal nutrients (the juice has Quercetin, etc)
Quick question! Professor Bart Kay on RUclips states that we don’t need a single exogenous carbohydrate ever due to the notion that gluconeogenesis exists. Apparently, we can produce all the necessary carbs for any circumstance even for physical performance feats such as resistance exercise with just this process. He states that the term insulin resistance/sensitivity is not an actual term but a construct and misunderstanding of how these mechanisms actually work. He states the constant spikes in insulin we get from having carbs throughout the day hurt us long term, and when we have only animal protein and fats, we have less spikes throughout the day as we internally produce our own carbs for utilization. What do you think? Complete bs or not optimal?
Love this dude
Man is a legend with the delivery of the message.. goat thank you for the info
The past couple times I’ve had blood work my creatinine levels have been elevated. Is this due to taking Creatine and should I be concerned? The Doctor just simply says stop taking Creatine but I want gains.
When Ryan falsetto sung “Magic School Bus”, I could not stop laughing😂 highly informative vid thanks
Just bought the ppl workout plan from the website , looking on the app , diesnt have enough infos as it should:
No rest period ,no tempo explained, some exercise have just 10 reps,doesnt say if you need to go to failure, or dropset ...how much weight to start with...bought this as i thought it will have everything ,but please do something about this ,also i tried to email ,but the email its on the app its not good .
Thank you
Or if you want to save a ton of $$, just use table sugar (50% glucose and 50% fructose) calculate for glucose, add a NUUN tablet and a little salt if you sweat a lot.
Train she definite;y wants, niiiiiiiiice! Thanks for what you do Brother. Purchased your workout, really appreciate the science you apply!
I hope you come to LA for the Fit Expo!!! It would be amazing to see you and ask you questions in person!!!
Jim Stoppani has been preaching this for years. This is a great presentation. 💪🏼
whats about Maltodextrin? Its even faster, more high glycemic then dextrose...but less worse for the gut, right?
Thats a lot of information for such a short video. I´d like to hear what he knows on insuline resistance and diabetes. AFAIK carbs with a high glycemic index trigger high insuline levels wich in turn increase the risk of devellopping insuline resistance and diabetes. I wonder how this works out with his intra and post workout shake and the anabolic window he explained.
The juxtaposition of yoked beard speaking fluently at PhD levels of science and anatomy is giving me whiplash. Sub'd.
Why have I only just found your channel! Great content 👍
Keep these fantastic vids coming.
This time frame is why sucrose and atp are sold as supplements,further reading would be any summary of crebs cycle!
I like the breakdown below but an actual recipe would be helpful. Most water bottles are 64 oz MAX but this seems go come top with almost 80 oz.....
is creatine stable in water for an hour or two? i always thought once you mix the creatine in liquid, you need to consume it immediately.
You know something Ryan, I'm so glad you got into the fitness side on YT cause you sucked at trying to sell real estate on here. I love your jokes; they're a very good reason to back up your videos or just watch them again. And your information is well researched which I really appreciate. You and Mr de Lauer ever thought of doing a combo video? Both of you are no BS research guys, but you tell better jokes with a dead pan face which makes them even funnier. Ever thought of doing "Stand Up?"
Interesting, but imho overkill for hobby athletes. To me the probably pretty small gain this could give is not wort the effort. But godspeed to anyone who wants to try it. The explanation part was very well executed and there was no filler bs...much appreciated. :D
But I will stick with my gummybears after my workout to restore my glycogen. Been doing this for 20 years and people were calling me an idiot. I would love to see their reaction when I would start gulping down some whey/dextrose/honey-mixture while training :D
What about consuming straight Glycogen?
what about Vitargo pure?