Post Workout Nutrition For Neurological Programming

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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,)

Recovery

  • 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.

Two great magnesium’s available from Revolt Fitness are SynerMag By ATP LABS & Quadra Mag By Strength Sensei

coachjcox

coachjcox

Your coach with 13+ years personal training & strength coaching experience and a get it done attitude.

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About Me

I’m a gym nerd with over 13 years personal training and strength coaching experience. My true passion is helping people transform not only their physique but their over all health with the most effective coaching strategies and methods available. 

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