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1 The Perfect Post Workout Formula Page 1

2 The Perfect Post Workout Formula Page 2 Table of Contents Topic Page Number(s) Introduction to Post Workout Nutrition Protein & Amino Acids Insulin: Your Best Friend & Worst Enemy Carbohydrates and Sugars: Dispelling the Myths Fat: Using Dietary Fat to Lose Body Fat Supplementing to Maximize Results Application to Your Workout Routine Conclusion. 12..

3 The Perfect Post Workout Formula Page 3 Working out is one of the most profoundly life changing additions that you can make to your lifestyle. Chances are, if you have already started your fitness journey, you have seen your way past the initial results and now are looking for any way to maximize your results. There are many complex ways you can further your fitness results, however, just starting at the basics, what you eat, how you eat, and when you eat, can profoundly further your outcomes. New research and understanding of the way our body functions and responds to physical stress has helped create new methodologies on how to furthering your results. This book will discuss how your body functions, particularly in the period around your workouts, and how you can manipulate your nutrition and supplementation to your advantage.

4 The Perfect Post Workout Formula Page 4 Most people s forethoughts, on their workout nutrition, start and stop at the subject of protein intake. Although other nutrients are equally important in maximizing the results of your workouts, protein is one of the most crucial aspects of building muscle and recovering from your physical activity. All forms of protein are not created equal and thinking about what proteins and amino acids you consume, after your workout, can make a large difference in long term results. It is not farfetched to assume the majority reading this have heard of, and perhaps even tried, the typical protein shake post-workout strategy. While doing this is quite effective, you really have to consider the specific protein you are consuming after your workout. When considering the type of protein you consume after your workout you have to consider 3 things, source, digestibility, and quality. The most common sources of protein, in post-workout shakes, are whey, soy, casein, beef, egg, pea, rice, hemp, and sprouted grain. Animal sourced proteins are typically a better option after a workout. They have a more complete amino acid profile, assuring more amino acids will be yielded towards repairing muscle and soft tissues, after your workout. Next you have to consider its digestibility. After you consume your protein blood levels of amino acids and insulin skyrocket. You want as high a peak as possible, for as long as possible, of both serum insulin and serum amino acids (and serum glucose but we will get to that later). Beef and egg proteins are very high quality sources of protein; however, they are released very slowly into the bloodstream, therefore unideal for a post workout nutrition strategy. Whey and casein are both sourced from dairy and have excellent amino acid profiles. Casein bulks up when it makes contact with your digestive tract, which slows down breakdown and absorption of its base amino acids. Whey is absorbed very quickly in the digestive tract, so quickly, in fact, that insulin is released to compensate for conversion of amino acids to glucose (if glucose isn t being consumed with the protein already). It has actually been found that a 50/50 mix of casein and whey results in the same heightened levels of amino acids in the blood, but with elevated levels, for as long a period of time as casein alone. Protein products that use a mix of whey and casein are typically the best bang for your buck. There are 3 types of whey protein that you have to consider. These options are hydrolyzed whey, whey protein isolate, and whey protein concentrate. Whey protein concentrate is the lowest quality form. The total percentage of protein can be anywhere from 25%-89% and product labels have no way of transmitting the information of the quality of the protein to you. In addition, if you are lactose intolerant, concentrate contains the highest quantity of lactose, up to 50%. Products sourcing whey protein concentrate are best avoided. Whey protein isolate is a far purer, higher quality source of whey. It is typically 90-95% protein and absorbed much faster than concentrate. If you are lactose intolerant it is the best option, with the lowest lactose content of the three whey sources, 0.5-1%. Finally, there is hydrolyzed whey protein. Hydrolyzed whey is, typically, whey isolate that undergoes a process that predigests the protein and makes it more bioavailable to your body. Hydrolyzed whey typically results in the highest serum amino acid levels the soonest after consumption. Phormula 1 is a product that uses pure hydrolyzed whey

5 The Perfect Post Workout Formula Page 5 protein to allow for maximum absorption. If you were looking for maximum effects, a hydrolyzed whey/casein mix is the best option for your post-workout protein powder, whey isolate being the next best option. The final concern, when deciding what protein you are going to consume after your workout, is something called amino acid spiking. Companies, in the supplement industry, are often quite dishonest in the creation of their products. To increase the protein content on the label, they will often fill much of the powder with the cheapest amino acids they can source from China or Myanmar. These practices are not only dishonest, but also in support of countries with a history of human rights abuses and alleged genocide. The most common amino acids, used to spike protein powders, are taurine and glycine. If you want to avoid a protein spiked product, just take a look at the ingredients before you buy a protein. Do you see taurine or glycine on the label? Try a different protein powder. Phormula 1 is a product that is not protein spiked and sources high quality hydrolyzed whey protein. Not only are you avoiding a bad quality product but you are also, perhaps, saving yourself from other unethical measures put on their products, as well. Insulin is a complicated hormone that you may or may-not have heard of. If you have, you likely associate it with diabetes, but what if I told you insulin is the single most important hormone, when it comes to your fitness results, in and out of the gym? Insulin is often referred to as the most anabolic hormone in the human body. I am sure that when you think of anabolic hormones you think of testosterone, but testosterone is actually rather useless at growing muscle tissue without the activity of insulin. Insulin is the ultimate storage and building hormone, it has the capacity to increase muscle mass, fat mass, stored water, stored sugar, increase bone density, and a huge range of other anabolic effects on nearly every tissue and organ in your body.

6 The Perfect Post Workout Formula Page 6 Have you ever wondered why bodybuilders in the 80s were much smaller and shapelier than the bodybuilders of this day and age? The reason was insulin s anabolic effects on muscle tissue, as well as on fat. Guys like Arnold were on huge doses of testosterone that, essentially, saturated their body s androgen receptors to the maximum level they could hit. Now bodybuilders use many other substances, including stronger steroids, but also huge doses of insulin. The result has been far greater growth in the muscles and the gut. Remember, insulin is anabolic to fat too, but particularly visceral fat, the fat that surrounds the organs. Visceral fat is much more difficult to lose than subcutaneous fat, beneath the skin. The result is, on their constant cycles of gaining weight and losing weight, their muscles grow, they easily lose their subcutaneous fat, but their visceral fat slowly builds up bulk after bulk, year after year. This distends their guts drastically and results in the bloated appearance you see today. Many believe the cause is growth hormone but, in reality, growth hormone is associated less with drastic muscle gain and more with improvement in the way your body burns fat. With the huge, super-human doses of insulin bodybuilders take, it s a great example to see of how it can work massively in your favor, but bring on additional negatives to your health and well-being. When insulin is working improperly, or your tissues become desensitized to insulin, it can wreak havoc on your fitness progress and your health. When insulin is present constantly, at too high a level, it will result in, at best, some fat and water gain and, at worst, type 2 diabetes. Manipulating the times it s present, and making the most of it when it is in your bloodstream, is

7 The Perfect Post Workout Formula Page 7 crucial to your fitness success. You can improve your muscle gain, your absorption of carbohydrates, and your body composition, with just a little knowledge and manipulation of insulin in your body. Manipulating the effects of insulin in your body all starts with your sensitivity to insulin. Insulin sensitivity is how sensitive cells in your body are to the effects of insulin. Your insulin sensitivity is affected by a few factors. First of all there are genetic factors, individuals who are at higher risk of type 2 diabetes or lean towards being overweight, naturally, are often insensitive to insulin and exposure to too much insulin further desensitizes them. The other most common factor affecting insulin sensitivity is your general exposure to insulin. Foods considered junk food are often very nutrient dense and absorbed quickly in the body. The result is a massive release of insulin in the bloodstream to store this rush of nutrients, quickly. Your cells being exposed to huge quantities of insulin, too often, can result in them desensitizing to its effects. Foods that are typically viewed as healthier are not necessarily so, but they often have a higher fiber content; this slows digestion and absorption of nutrients. Your body doesn t need to release a huge quantity of insulin, so a slow release over the duration of digestion occurs. If your tissues are more sensitive to insulin, you can try to focus a larger insulin release at more opportune times, like after your workouts, when you want to take advantage of the anabolic effects. Insulin sensitivity is also heightened when in a state of fast. I am sure you have heard that breakfast is the most important meal of the day. This statement is half true; it is not the morning meal that is so important, it is the breaking of the fast, since your previous day s final meal. Insulin isn t present for an extended period of time and insulin sensitizing hormone, like growth hormone, are released during sleep. In fact, there are many human functions that don t work to their ideal efficiency without at least a couple of 72 hour fasts a month, like L-tryptamine. Humans evolved in states of fast and feast, food was available in large quantities for a period of time, then periods of fast occurred until more food could be made available. It was not until years ago farming started occurring and the ability to eat whenever you felt like it became an option. There is an interesting connection between racial groups that are at higher risk of insulin insensitivity, and diabetes, originating from ancestral areas that evolved farming a couple thousand years later, than their European counterparts. Their cells are not as accustomed to the constant presence of insulin in the bloodstream, with the diet of the past couple of decades, that has resulted in skyrocketing rates of type 2 diabetes in groups like pacific islanders and natives. Funnily enough, these same groups typically see the greatest results when undergoing programs like intermittent fasting, a strategy where you consume your regular daily food in a 6 hour window while fasting during the other 18 hours. The 18 hour fast results in much higher insulin sensitivity and it is even suspected the sensitization is greater in muscle cells, rather than fat cells. Remember, insulin is anabolic to so many tissues in your body, including fat and muscle, how do you control where the nutrients go, you don t want all of these nutrients being focused on

8 The Perfect Post Workout Formula Page 8 building your fat stores. In reality, you have very little control over where your body stores its glucose, in particular. Genetics are the basis of where the nutrients go, but the one time when you can be sure the majority of your nutrients are going to muscle tissue is after a high intensity workout. High Intensity workouts deplete a store of sugar within your muscles called glycogen. For every gram of glucose stored in your muscles, 4 grams of water are stored. After an intense workout, your body is desperate to replete these stores, so it increases muscular insulin sensitivity which focuses the majority of nutrients to the muscle rather than fat. This is why post workout is the opportune time to focus your carbohydrate and sugar consumption. Regardless of if you are integrating fasting into your workout program, consider the times when your insulin sensitivity is at its peak and focus the majority of your carbohydrate content, especially simpler carbohydrates and sugars, during those periods. Focusing 80% of your carb intake when you break your fast (whether it be at 8am or 1pm) and in the immediate hours following your workout could bring you profound results, further your fitness goals, and improve your body composition. Carbohydrates are so misunderstood in today s society and in the health & fitness industry. First, fats were made the enemy in the 1980s when a few flawed studies were relied upon for heart disease panels to conclude dietary fat was the reason for obesity and heart disease. When people realized this mistake had been made, and a generation of low fat, high carb products were created, spawning a generation of insulin insensitivity, celebrity doctors and fad diet creators went on the offensive with lines of low and/or no carb diets. The problem with these is that carbs are a preferred source of energy in the body. When your body doesn t have carbohydrates available it literally has to go through advanced processes to convert dietary protein and fat into glucose, resulting in some by-products being released from these processes that stress the kidneys. The key to every diet is moderation and forethought, especially when you are trying to make the most of your workouts and hit your athletic goals. We already discussed insulin sensitivity and the times it is heightened. Glucose is the fastest releaser of insulin in the body. All carbohydrates contain glucose, more complicated ones have a long chain structure of glucose (and other sugars), and these are called polysaccharides. There are also substances called disaccharides, these have 2 sugars bound together, a good example of a disaccharide is table sugar. Table sugar has a glucose molecule bound to a fructose

9 The Perfect Post Workout Formula Page 9 molecule. Pure glucose is called a monosaccharide, as it only contains a single sugar; dextrose is the most common monosaccharide in the food we eat today, despite the name it is pure glucose. The more complicated the sugar, the longer it takes for your body to break it down to glucose and the smaller the insulin release. We want maximum insulin release, to focus as much sugar and as much insulin exposure to the muscles during this opportune post-workout period. You have probably taken away from this that sugar is a good option, but simple table sugar is not a good idea due to the fructose. Fructose undergoes a different digestive process that results in almost none of it restoring intramuscular glycogen, and far more going to the liver to replete its glycogen, instead. Dextrose is pure glucose and undergoes little digestion before spiking insulin and being transported to the muscles, but there is an even better option; Ignition by 1 st Phorm contains an altered form of dextrose, which is instantly absorbed by the body. If you are looking for the perfect post workout carbohydrate, Ignition is your best bet. If you are unable to obtain Ignition, or want to test the efficacy of post workout sugar consumption, try dextrose. Finding powdered dextrose is not always easy, but a form of almost pure dextrose is widely available. You are probably going to love me for this, but the post workout setting is the only time when consumption of this is advantageous; Jelly Beans. Believe it or not, most jelly beans contain no fructose and source exclusively dextrose for their sweetening. Be prepared for people to laugh at you in the gym as you re popping jelly beans into your mouth, alongside your protein shake, in the locker room. Of course, they contain artificial colors and other unideal substances, but they are a good start until you can get your hands on some Ignition or dextrose powder. So what about the meal(s) that come in the hours following your workout? Those meals are just as crucial for maximizing the results of your workout as the post-workout shake. You want to take advantage of your remaining heightened insulin sensitivity and muscle focused glucose disposal. With these meals, you don t want as much simple sugar, better to focus intake on high quality, slow digesting protein and carbohydrate sources. A meal with a mix of fibrous vegetables, starchy carbohydrates (like rice or potatoes), and a cut of lean meat would be ideal for a post workout meal. Heightened insulin sensitivity also means that fat is stored in an opportune manner, so save the fats for other meals during the day. So, why can t I just take down some simple carbohydrates after my workout, instead of a supplement like Ignition? One of the few times when a supplement is more ideal than a whole food source is this situation. Whole foods come with other fibers, sugars, and fats that need to be digested alongside the glucose. This means that you are getting a slower release of glucose and a lower spike of insulin, not what we want after our workout. Supplements like Ignition allow for super physiologically fast digestion and an ideal insulin spike, allowing for maximum anabolic response.

10 The Perfect Post Workout Formula Page 10 If insulin is so important, why don t I just consume these simple sugars throughout the day? you may be asking. After your workout your insulin sensitivity is primed, and biased towards muscle glycogen. Remember, insulin is anabolic to everything including fat. Best case scenario, constant consumption of these sugars would leave you fat. Worst case, your body s tissues would become insensitive to insulin and you would lose much of your fitness and muscle building results. This doesn t mean you want to skip insulin s presence all the time. Because of its bias towards muscle, you want to save the majority of your insulin heightened state for around your workout. Building lean mass during this period will help your body burn fat and stay in a leaner state, overall. If you forget to eat a pre-workout meal taking something like Ignition and some protein is beneficial. Having fuel for your body is not a negative and you could notice more energy, less soreness and better results from these fueled workouts. Most assume protein is the most important substance for increasing muscle mass and recovering from your workouts, the reality is that carbohydrates are far more important. Taking advantage of opportune insulin sensitivity and maximizing glycogen storage is of far greater importance, for both improving your athletic goals and growing your muscles as fast as possible. Fat is a macronutrient that has been unfairly demonized, for decades. In 1988, the US Surgeon General s Office set out to create a report explaining the dangers of dietary fat. The result was a massively flawed demonization of overall dietary fat intake, saturated fat intake, and dietary cholesterol intake. The result was over a generation of reduced fat food products and a cultural idea that the healthiest diet was one with minimal dietary fat. They say, you really need a high level of proof to change the recommendations, which is ironic, because they never had a high level of proof to set them. Walter Willett, American physician and nutrition researcher

11 The Perfect Post Workout Formula Page 11 The consequences of this flawed report were many products with healthy fats in them becoming low fat or fat free. Taking a look at these products, however, you notice the calories are not much lower, if not greater. Many ended up replacing the calories from fat with calories from carbohydrates and sugar. The result is a generation with sky-high diabetes rates and a generation plagued by the consequences of insulin desensitization. There have been connections made between diets containing a larger portion of dietary fat with improved body composition and lower body fat percentages. Even the most demonized fats, saturated fats, are essential to proper fitness and body composition. Did you know that saturated fat is essential to the production of testosterone and other metabolic hormones? A diet eliminating saturated fat is just as, if not more, harmful to your fitness goals as one with too much saturated fat. Dietary cholesterol is the same story. There is, absolutely, no connection between dietary cholesterol intake and blood cholesterol levels. Now, you have many scared of consuming incredibly nutritious foods (and excellent sources of protein) like eggs, due to the fear of adding some cholesterol into their diet. The truth is, bad lifestyle and genetic factors are what will worsen your cholesterol levels, not eating excellent dietary sources, like eggs.

12 The Perfect Post Workout Formula Page 12 The key to making dietary fat work in your favor is a combination of consuming the right sources and trying to consume them mainly when there is low insulin release. In the presence of large quantities of insulin, you can expect most of your dietary fat to become body fat. Excellent sources of fat are certain oils like olive, avocado, and coconut oil, as well as dietary sources from animals (particularly fatty fish and grass-fed meat), nuts, and legumes. Due to the elevated insulin release that you want after your workout, it is not the opportune time to consume dietary fats, but you can still use the manipulation of dietary fat to your favor, after your workout, particularly cardiovascular workouts. After long bouts of cardiovascular exercise something called IMTG (intra muscular triglycerides) are depleted in the muscles. IMTGs are stored fats within the muscle. The quantities are relatively small, but the important thing to know is their correlation with insulin sensitivity in the muscle. In healthy, lean, trained individuals IMTG stores are as large as they are in a diabetic, but the difference is the composition of these fats. In untrained, obese, and diabetic individuals the IMTG stores are stored within fewer larger fat droplets, which are less available to your body than the IMTG stores in a trained athlete. These larger droplets are, additionally, correlated with lower insulin sensitivity in the muscles, while the finer bioavailable droplets, found in athletes, are associated with improved muscular insulin sensitivity. This means that by manipulating your body to carry more of these fine droplets of intramuscular fat, you can focus your body s energy storage and transport to the muscle cells over fat cells. So, how do we put this knowledge into action? After a long bout of cardiovascular exercise your body has depleted its IMTG stores. If you immediately had a meal after, with 50% unsaturated fat and 50% saturated fats, those fats are, largely, going to replenish your IMTG stores. The problem is that not only will these stores not grow, but saturated fats increase the quantity of those harmful larger droplets, when used to replenish IMTGs. You want to make sure that, in your post-cardio-workout meal, you only consume unsaturated fats. We can take this knowledge a step further and use our IMTG stores to increase our muscular insulin sensitivity and lose fat, simultaneously. We get our body to use its own fat, stored beneath the skin, to restore IMTG levels. After a high intensity weight lifting workout, your body restores IMTG with stored fat, regardless of fat intake, however this doesn t result in the growing of IMTG stores. After a cardiovascular workout, if your body doesn t receive dietary fats to replenish the stores, it starts pulling from stored fat. It will still be unable to compensate enough fat for the empty stores, unlike the smaller depletion caused by weight lifting. The result is that when you finally eat a high fat meal, it super-compensates these stores and grows the IMTG pool, larger than before the workout. If you make sure this meal is only unsaturated fats, you can expect to grow your IMTG pool and lose additional subcutaneous fat. The combination of a fatless post-cardio-workout, with an effective post-workout nutrition strategy, could further your results, and help you beat any limitations your genetics have put on you.

13 The Perfect Post Workout Formula Page 13 Once all of your nutrition in the pre/post-workout period is set up ideally, supplements can help you take your results one step further. Supplements do have their name for a reason, they are meant to SUPPLEMENT a proper diet and exercise routine. Supplements cannot do all the work for you, but once you have put in the initiative they can help you a lot. Zinc: It is a crucial dietary mineral, and helps lower glycated hemoglobin levels. Glycated hemoglobin is often responsible for desensitization of certain tissues to insulin mg of zinc, daily, is all it takes to ensure you are meeting your needs. Creatine: An effective source of fuel for the muscles, it can increase exercise performance and capacity. Additionally, it increased glucose uptake in the muscles, and likely improves insulin sensitivity. 5g a day of creatine monohydrate is all that is necessary. There are many creatine products that purport to have better absorption and results, however there is no science behind these claims and they are often far more expensive. You can take advantage of elevated insulin sensitivity by consuming creatine with your post-workout glucose intake. Berberine: Used to lower insulin response to certain meals where you do not want it present, there is sound science behind its use and it helps keep blood sugar low mg taken 30 minutes before a meal, a few times a day, is all that is needed.

14 The Perfect Post Workout Formula Page 14 Caffeine: It has two effects that can contribute to less body fat. First, it is a thermogenic compound; it causes the body to produce more heat. It also has a lipolytic effect, this results in your body freeing fatty acids from stored fat, which is then available to be used by the body for energy. Twice daily, in a dose range of mg, is a good dose. Forskolin: Increases camp levels, which are associated with lower fat levels and increased muscular protein synthesis. 25mg of active forskolin, twice a day, is the ideal dosage. MCT Oil (or Coconut Oil, which is 50% MCT oil): If you are consuming a meal with a high fat content while insulin is present, either cook your meal in, or consume, a spoonful of MCT oil. These triglycerides take up the fat storage process, forcing other consumed fats to be burned for energy instead of being stored, an excellent idea for your post workout meal. Creatine: See above for dosage. Nitrates: These improve ATP production and efficacy, however, due to food additive regulation, a proper nitrate supplement does not exist. The best option is a large quantity of leafy greens and fresh beets before a workout. Approximately 500g of fresh beetroot and/or dark leafy greens should do the trick. Agmatine is a potential nitric oxide booster in the body; however it lacks human studies and is an unproven option. Protein: As discussed in the protein section, a combination of 50% hydrolyzed whey or whey isolate and 50% casein is ideal for the post workout period. A great hydrolyzed protein product is Phormula g post workout is enough, diminishing returns occur after 25g. Remember to make sure the powder is not protein spiked with taurine and/or glycine. A mass gain product is typically a bad idea. First of all, different weights and densities of the ingredients often result in a varied ratio of macronutrients in every scoop you take. Additionally, protein spiking is commonplace and low quality forms of calorie boosting will more likely get you fat rather than muscular. Ignition by 1 st Phorm (or dextrose): Glucose restores glycogen stores and spikes insulin as much as possible after a workout; this is extremely beneficial for recovering and maximizing the effects of a workout. Consuming these carbohydrates pre-workout can also be effective for maximizing output g of glucose is a good dose, post-workout. Beta Alanine: Reduces muscle fatigue and acts as a buffer for acidity. Only use if exercise is high intensity resulting in a lactic acid release, about 1 minute of high intensity output. Athletes that complete exercise in the range of seconds will experience the most benefit from this supplement. Dosage is 2-5g taken any time throughout the day.

15 The Perfect Post Workout Formula Page 15 Now that you have acquired this knowledge and understanding of nutrition around the workout periods, and how certain hormones tie into this nutrition, let s look at how we can apply this information. These methods will maximize your workout results and allow you to simultaneously lose fat while gaining muscle, a difficult feat to accomplish. - Eat a meal between 2-4 hours pre workout. Attempt to consume around 30g of protein and a high quantity of carbohydrates. Fat consumption is good for this time as well. - Consume a shake consisting of 40g of a 50/50 whey (hydrolyzed/isolate)/casein mix with either 15-30g of Ignition, dextrose, or jellybeans. Phormula 1 is an excellent product to source your hydrolyzed whey. You can add 1 tbsp. of MCT oil (or 2 tbsp. of coconut oil) if your post-workout meal is within 30 minutes of your consumption of the shake - Have a post-workout meal consisting of a large quantity of lean protein and a mix of simple and complex carbohydrates, if there is a large quantity of fat in your post-workout meal; consume MCT oil to reduce absorption. - Try to consume 500g of fresh beetroot or leafy vegetables pre-workout, powdered forms do not work so try pureeing or cooking them into your pre-workout meal. - If supplementing with creatine, consume it with your post-workout shake to take advantage of insulin transport mechanisms. - Consume berberine before any meals that are not in the immediate period before or after your workout. - Do not consume a fat containing meal less than 3 hours before cardiovascular exercise - If doing cardio fasted, supplement with 7g of L-Leucine, 10g of BCAAs, or 20g of whey protein before the workout. 500g of beetroot, or fresh leafy greens, will also improve workout efficacy. - Do not consume any fat for at least 2 hours following the workout. When you do consume your fat-replenishing meal, make sure there is no saturated fat content. - Try to work out in the range of 60%-70% of your maximum heartrate. You can find your maximum heartrate by taking your age and subtracting it from 220.

16 The Perfect Post Workout Formula Page 16 - Ideally, try to intermittently fast for hours on these days, you can intermittently fast on your workout days, as well, but it can be difficult to get enough nutrition and calories in for some people. Conclusion If you have read this, you probably know the most important steps to health, fitness, and athleticism are working out and eating properly. Once you have achieved these basic steps, having an understanding of the way your body processes the food you eat, and the conditions your hormones undergo in response to what you eat, will take your results to new strides. A combination of excellent pre and post workout nutrition, a comprehensive workout plan, and strategic supplementation truly can increase your results 600%. The sky is the limit and now that you have the knowledge, put it to action. Glossary Protein: any of a class of nitrogenous organic compounds which have large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, etc., and as enzymes and antibodies. Fat: any of a group of natural esters of glycerol and various fatty acids, which are solid at room temperature and are the main constituents of animal and vegetable fat. Carbohydrate: any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water and typically can be broken down to release energy in the animal body. Insulin: a hormone produced in the pancreas, which regulates the amount of glucose in the blood. The lack of insulin causes a form of diabetes. Triglyceride: an ester formed from glycerol and three fatty acid groups. Triglycerides are the main constituents of natural fats and oils. Anabolism: the synthesis of complex molecules in living organisms from simpler ones together with the storage of energy; constructive metabolism. Hormone: a regulatory substance produced in an organism and transported in tissue fluids such as blood or sap to stimulate specific cells or tissues into action. ATP: high-energy molecule found in every cell. Its job is to store and supply the cell with needed energy. Monosaccharide: any of the class of sugars (e.g. glucose) that cannot be hydrolysed to give a simpler sugar. Disaccharide: any of a class of sugars whose molecules contain two monosaccharide residues. Polysaccharide: a carbohydrate (e.g. starch, cellulose, or glycogen) whose molecules consist of a number of sugar molecules bonded together.

17 The Perfect Post Workout Formula Page 17 Subcutaneous Fat: Fat that is stored directly beneath the skin. Visceral Fat: Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs.

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