Workout Supplement Cheat Sheet
Are you feeling as if you're maybe not getting everything you want out of your supplements?
It could be not what's in the bottle, but what you're mixing it with.
What's up, guys?
Jeff Cavaliere, AthleanX.com.
As I mentioned in the open, if you are a supplement user and you're not getting the results from
your supplements that you may have thought you should it may not necessarily be what's
coming out of the bottles, but it's what you're mixing it with.
Now, guys, as I mentioned a few weeks back, I covered, in depth, my AthleanRX supplements.
I also tried to show you guys that the supplement industry can be a tricky one, to say it kindly.
Now, this is not about pushing the AthleanRX supplements on you.
You are free to take anything that you feel works best for you.
I am the biggest advocate of telling guys to do what works for you.
However, all I can do is tell you that the research and the science that went into the
creation of these 3 supplements, is what makes me as confident in wanting to recommend it
to you because I feel like they are giving to give you the best that you can possibly
get.
That is why I make these videos.
But the good thing about this video is it's not about what's actually in these bottles,
it's about, again, what we're going to put them with.
So, as we covered here, guys, 3 supplements from me is what we're really sort of talking
about in terms of categories.
A pre-workout supplement, a post-workout supplement, and the one that most people seem to forget
or overlook, and I think is just as important as these two, is our overnight recovery supplement.
Overnight is when you repair muscle and experience regrowth because of what you are putting into
your body that sets the stage of recovery.
Three options for mixing, generally.
We have milk, it can be non-fat or whole milk, juice, or water.
So, what I did was I figured, let me put together a little chart to show you each one of the
supplement categories pre-workout, post-workout, and overnight recovery and then the things
that you can mix them.
So, let's take a look at that chart.
Alright.
So, on this chart here guys we're going to see again, like I said, down the side here,
pre-workout, post-workout, and recovery.
The mixer is up here.
Water, juice, skim milk, whole milk.
I know you guys, St. Patrick's Day, beer is not on this list.
Ok.
These four categories.
Now we're talking about pre-workout, for me, the clear choice is water.
Why?
Because we want to hydrate pre-workout.
We want to make sure that we are not dehydrated at any point in the workout, especially if
your preworkout has caffeine in it.
We want to make sure that we are providing adequate dehydration.
So, we do have other options here for hydration, but if we move to the far end of the spectrum,
milk is not going to be that great of a choice.
Sure, you can do it, I said, but I don't know if you guys are mixing most pre-workout supplements
with milk.
They taste like crap.
It's not really meant to be there.
It should be more in a watery consistency.
That's why I go with water.
Whole milk?
Actually, it's a no-no.
Why?
Because when we add the fat in from whole milk, we're going to get a slow emptying of
the pre-workout into your system.
So, that's going to actually delay the effects that you are trying to get from the supplement
in the first place.
And it's also going to interfere with blood flow to your muscles when you need that the
most during your workout.
So, even if you are a hardgainer, whole milk?
NOT the time for your pre-workout.
As far as juice goes, you have to be careful here because with juice you can actually overload
carbohydrates, actually interfere with the release of the carbohydrates to your muscles.
Sort of the way we try to do with Excite is to stagger them, to give you the carbohydrates
in both slow and then more rapidly digestible form so that you can get a more sustained
energy release.
If you overload on your carbohydrates in your pre-workout, you can overload and overdo that,
interfere with that effect and also give yourself cramps or some gastric discomfort.
So, NOT what you are looking for especially if you are heading out to competition.
Moving on, we're going to go to the post-workout category, and I think this is the most interesting
because one thing that everybody always talks about is,
You gotta load up on your carbs after your workout.
And I actually disagree with that advice.
When we are looking at our post-workout, we want to make sure that we have one thing primarily
and that's PROTEIN.
See, when we get finished working out, we actually have an increase in insulin sensitivity.
Now, I'm not saying insulin levels, guys, I'm talking about insulin sensitivity, because
there are 2 big differences there.
Insulin levels, if you increase your insulin levels, which you're going to do if you actually
overload on sugar after your workout, you're actually going to decrease your growth hormone
secretion and IGF-1, which is another growth factor.
And that's something that you DON'T want to do!
And, also, if you're a guy who's actually looking to burn some fat, if you take in your
glucose or your high sugar carb after your workout, you're actually going to interfere
with the normal fat oxidation that was going on after your workout.
You actually turn that process off.
So, it's better to limit the amount of carbohydrates that you ingest after your workout if you
are going to try to get the most muscle-building, and simultaneously fat-burning effort.
So, for me, we look at this category now.
We say No, which is shocking to some, but we say No.
We say No again to the fat in the whole milk because we don't want to delay the absorption
again in this post-workout window, which leaves us with 2 options here.
We have water or skim milk.
I made 2 notes here guys.
Yes, if it's late within your post-workout window for water.
Or, yes if it's soon after for skim milk.
Why is that?
Skim milk actually can conglomerate with the whey protein in your post-workout.
So, that will actually slow down the digestion of your whey protein in the absorption.
So, if it's early in the post-workout window, so you just finished your workout and you
want to get the best benefits of your whey protein, it's ok if it's slowed down a little
bit with the mixing of the milk because you still have that window time frame to be able
to absorb that.
If it's late in the window, an hour, hour and 15 minutes after you're done and you've
completed your workout, you might want to get that in a little bit sooner and benefit
from the fast absorption of the whey so that in that case, I would probably mix it with
water.
Moving on to that final category that I mentioned before OVERNIGHT RECOVERY.
Now, again, same 4 options guys...water, juice, skim milk,and whole milk.
This, ironically, is a point in time where your whole milk, especially if you're a hardgainer,
not if you're a guy who needs to lean out and gain muscle but get to the lean at the
same time, I wouldn't recommend it.
But if you're looking to put on some muscle and you need to put on size because you're
a hardgainer, this is the time when it works the best because what the extra fat does is,
it actually does a couple of things.
Number 1.
It's going to slow the digestion, again, which was the reason why we didn't use it earlier,
overnight so you're going to get a prolonged release of what you put in your body.
So that helps.
Now, the other thing it does is, it actually has a protein sparing effect, so that we can
preferably use the triglycerides in the fat for energy, a preferred source of fuel as
we're breaking down overnight to allow the protein to be used more for synthesis and
regrowth.
So, in that sense, it works.
It's actually why, in RX3, we include medium-chain triglycerides, for that very reason, to try
to allow for those benefits.
Now, if you look at the other options here - water.
Water is great, and especially at nighttime if you're trying to lose weight, again, if
you're trying to stay lean, because it's non-caloric.
But, for me, I prefer the skim milk because I like the added benefit.
And here's a great tip, too.
If you're a guy that is taking a pure whey protein, which means you're not taking RX3,
and that's totally fine, as I said before, RX3 has both casein protein and whey protein
in it.
If you're just taking a whey protein, and you mix it, that with milk, you're going to
get the benefits of some casein as well.
So you're getting a little bit of the benefit of the combined protein.
And again, I like that dual 1-2 punch because you're getting the more immediate effects
of the whey protein and you're getting the more delayed effects from the casein protein.
We don't really have to talk about juice too much here guys.
All that sugar prior to bed when you don't need any of it, when you're going to be doing
nothing but laying down, ya' know, doing nothing but dreaming, you don't need all that and
it's going to help you to just get fat.
So, what we don't want to do is use juice.
That's sort of our breakdown here of everything, guys, in terms of what you should be putting
in your body, and what you should be mixing it with.
Alright, guys, so there you have it.
Hopefully a bit more clarity on the things you should be mixing your supplements with.
If you still have questions about what you actually should be taking, though, guys, again,
I recommend that you check out the AthleanRX supplements.
As I said before, you can put in your body whatever it is that you feel is working best
for you, but if you haven't tried the AthleanRX supplements yet, then I don't think you really
have that answer.
Guys, the AthleanRX supplements, as I said in here, we included the science behind the
nutrition.
Even the things that we mentioned in here.
The importance for not going so carb heavy after our workouts, we have a low-carb post-workout.
Their inclusion of fats in your nighttime recovery and why that's important, and those
are in here too.
But it's all those things combined, guys, that I feel makes these as good as they possibly
are.
Again, I always say, It's everything that you need, exactly when you need it.
And that was what AthleanRX was supposed to be about.
Creating everything, just what you need, and avoiding all the crap that you don't.
Guys, if you haven't already, head over to AthleanX.com.
Go check out and join me on Team Athlean.
And you haven't already started the AthleanRX supplement stack, guys, I encourage you to
give it a shot.
Because, again, your choice, not me forcing it on you, just recommending what I feel is
going to benefit you guys the most as I do here each and every week.
I'll be back here next week with another workout video.
In the meantime, leave your comment below and let me know if this little chart helps
you in making your decisions on what you should be mixing your supplements with.
I'll see you guys back here in 7 days.