Post Workout Nutrition
- 3-5 g of Leucine – Increase anabolic singling / protein synthesis
- Whey Protein 20g-40g & EAA’s – Can use higher servings with higher amounts of high tension or eccentric work
- Taurine 1-5g – Helps with nervous system recovery – if training PM you may need something stronger (Theanine, phenibut, to increase GABA)
- Magnesium glycinate 200-600mg – supports cellular energy
- Creatine 3-5g – Supports Cellular energy – Helps spare choline, helps maintain acetylcholine levels
Post Workout Nutrition Meal
- Macros should be based on body composition goals – *Adequate protein
- The Neurological Phase does not require high amounts of fats or carbs to recover from. We just need to focus on specific nutrients to calm the nervous system down.
- Higher carb meals are great for bringing down cortisol, but not calming down the nervous system – so consider (Taurine, lysine, theanine, gaba/ phenibut, magnesium,)
- Sleep is the most important – Track the ability to fall a sleep & sleep quality
- Serotonin & B Vitamins B6,B9,B12, are critical good sleep & for neurotransmitter function & replenishment of the receptors for (dopamine/ acetylcholine/ gaba)
- Bad gut health can cause low serotonin.
- If you’re taking any SSRIs please consult your Dr before using any of the below supplementation.
- 5htp is a great option increasing brain levels of serotonin (precursor to serotonin) but will get broken down in the gut if you have gut issues,
- Up to 500mg Relora can help stop serotonin from being broken down gut combines well with + B vitamins + 5htp for increasing brain serotonin.
Causes For Poor Recovery
- Low Magnesium, Taurine or electrolytes will decrease performance & recovery in a neuro phase
- Low dopamine will inhibit intensity of contractions and inhibit energy production
- Low acetylcholine will decrease our ability to deal with neuro volume
- Low serotonin will decrease receptor replenishment and our ability to be sensitive to all the other neurotransmitters.