What's the point of working out hard and being consistent if you can't find ways to enjoy your favorite treats every now and then? That's my goal—to keep creating delicious recipes that will inspire you to make the most of your favorite foods.
If you love pancakes and waffles, these recipes will help you indulge in this treat, and feel good about it, too.
1. Dymatize Vanilla Protein Pancakes
I created this particular flapjack stack as an homage to my love of donuts. By using vanilla protein powder as the base and topping it off with the You Fresh Naturals Jelly Donut Muscle Butter, I satisfied my donut craving—and got a nice serving of protein at the same time.

2. Dymatize Pumpkin Protein Pancakes

Vanilla protein powder complements the pumpkin nicely, and the pumpkin spice birthday cake topping adds another awesome layer of flavor.

3. Dymatize Peanut Butter Chocolate Protein Mug Cake

The sponginess of this mug cake is what I like best. The Death by Chocolate drizzle complements the mug cake's texture and enhances its flavor to make this an irresistible breakfast dish.

4. Dymatize Pumpkin Spice Protein Waffles

Waffles need love, too, so what better way to show them love than applying my "stack 'em high" technique to them. Protein waffles are just too delicious to be left off my page.

5. Ghoulish Dymatize Vanilla And Ube Protein Pancakes

This pancake recipe, which uses sponge cakes made with purple yam, or "ube," is something I've always wanted to try. I'm happy with how it turned out, love the color, and can't wait to try it again.

6. Dymatize Banana Peanut Butter Protein Pancakes

Recreate your childhood with this classic combination of banana and peanut butter.


Use Tea Tree Oil To Get Rid Of Acne In 4 Days

Acne, which is known as acne vulgaris, is a very common but stubborn skin problem that affects both and women alike. We can rather say that it is one such skin problem that gives nightmares to the suffering person as it makes the affected area look ugly and unattractive by leaving behind unsightly scars.

But here, tea tree oil, which is obtained by the steam distillation of melaleuca leaves, comes to your rescue! Let’s read on to know how tea tree oil is effective to treat acne.

What Makes Tea Tree Oil Effective for Acne Treatment

As per the researches, tea tree oil treats acne with fewer side effects than benzoyl peroxide (mostly used in acne creams). There are many properties in tea tree oil that make this essential oil effective to treat acne.

It is Antibacterial: Tea tree oil contains a property called terpenes, which has bacteria-fighting abilities. So tea tree oil application kills the acne-causing bacteria propionibacterium acnes and at the same time controls the further growth of it.

It Soothes the Skin: Loaded with disinfecting and soothing properties, tea tree oil offers a better treatment for acne. The oil penetrates deep into the skin and disinfects the pores, and dries out the blackheads and whiteheads.

Maintains the Natural Oil of the Skin: Unlike the other available treatments for acne, tea tree oil application does not remove the natural oil from the skin.

It Balances the Oil Secretion of the Glands: It controls the appearances of acne on the skin by checking the oil production of the sebum glands.

Removes Dead Skin Cells: The application of the tea tree oil on the skin removes the dead skin cells

How to Use Tea Tree Oil for Acne Removal

Tea tree oil can be used directly as well as with other ingredients like aloe vera, honey, yogurt, egg white, etc., to increase its effectiveness for acne treatment. Let’s learn a few of these remedies to treat acne.

1. Direct Application of Tea Tree Oil on Acne

Ensure to use pure tea tree oil to apply it directly on the skin as it is natural as well as free from harmful chemicals.

Things you need:

Pure Tea Tree Oil – few Drops
Sterile Cotton Swabs – 2
A  Clean Towel

Steps to Follow:

1. Clean your face with water and pat dry with a towel.
2. Soak a cotton swab in tea tree oil and apply it on the acne.
3. Let it be on the skin for few hours.
4. Use this remedy twice a day, once in the morning and once in the evening to get rid of acne completely.
Note: For some people, tea tree oil may cause irritation on the skin by making it red or inflamed. So to avoid such situation do a patch test before the application. Take pure tea tree oil on a cotton swab and apply it on your forearm and let it be there for few hours. If your skin does not show any irritation, then you can use tea tree oil for sure.

2. Tea Tree Oil Astringent Rinse

You can prepare a tea tree oil astringent rinse to keep acne at the bay. This rinse will kill the bacteria and make your skin acne free with its regular use.

Things you need:

Tea Tree Oil – 4 drops
Water – 1 cup

Steps to Follow:

1. Take 1 cup of water and 4 drops of tea tree oil to it.
2. Mix the oil properly and rinse the acne affected area with this rinse.
3. Use this rinse at least once in a day to treat the acne issue.

3. Tea Tree Oil with Aloe Vera Gel

Aloe vera is widely used to treat various skin conditions like cuts, burns, irritation, inflamed skin, etc. Loaded with anti-inflammatory and skin-healing properties, the use of aloe vera can soothe the irritated skin affected by acne. Apart from that its antiseptic properties check the growth of the bacteria that clog the skin pores and cause acne.

Things You Need:

Aloe Vera Gel – 2 to 3 tsp
Tea Tree Oil – 2 drops
A Small Bowl

Steps to Follow:

1. Take 2 to 3 tsp of aloe vera gel in a small bowl.
2. Add 2 drops of tea tree oil to it and mix well.
3. Apply this mix to the acne-affected area and leave for overnight.
4. Rinse well with water and follow this remedy every night before going to bed.
5. Regular use of this process will give you desired results.

4. Tea Tree Oil, Yogurt and Honey

Yogurt contains an alpha hydroxyl acid called lactic acid that dissolves the dead skin cells, which clog the pores and cause bacteria, one of the main causes of acne.  The exfoliation capacity of the lactic acid also soothes the skin and fades the acne scars. Additionally, the healthy bacterial cultures of yogurt kill the acne-causing bacteria when applied topically.
Honey treats the acne issues effectively with its skin hydrating properties. Its antifungal and antibacterial properties kill the acne-causing the bacteria. It also reduces the redness and inflammation of the skin. The anti-inflammatory properties of honey offer a soothing effect to the skin.

Things You Need:

Tea Tree Oil – 2 to 3 drops
Yogurt – 1 tbsp
Honey – 1 tbsp
Warm Water – as per the requirement
A  Regular Moisturizer
A Small Bowl

Steps to Follow:

1. In a small bowl take 2 to 3 drops of tea tree oil.
2. Add 1 tbsp each of yogurt and honey to it.
3. Mix all the ingredients well and apply the mixture to the acne affected area.
4. Leave it for 15 to 20 minutes to dry properly.
5. Rinse the area with warm water and pat dry with a clean towel.
6. Apply your regular moisturizer to the skin to avoid dryness of the skin.
7. Follow this process once in a day to get rid of acne completely and get a radiant skin.

5. Tea Tree Oil and Witch Hazel

Witch Hazel contains a property called tannin, which offers astringent and antioxidant effects to the skin. So its use keeps the acne at bay by cleansing and toning the acne-prone skin properly. Its application also balances the pH level of the skin, which further controls the appearance of acne.
Its disinfectant properties reduce the bacteria as well as growth of acne on the skin. Its anti-inflammatory effects reduce the redness and irritation of the acne-affected skin. And the most important thing is that it controls the production of sebum on the skin, one of the main causes of acne.

Things You Need:

Tea Tree Oil –  4 to 5 drops
Witch Hazel Oil – 30 to 40 drops
Cotton Swab – 1
A  Small Bowl

Steps to Follow

1. Take tea tree and witch hazel oil in a small bowl and mix well.
2. Soak the cotton swab in the mixed oil and apply it on the acne-affected     area.
3. Use this remedy once or twice a day to get rid of acne.
Note: Do not overuse this remedy as it may dry out your skin. Stay away from sun rays after applying this mixed oil on your skin as the UV rays may worsen the condition.

6. Tea Tree and Olive Oil

Like jojoba oil, olive oil also contains antibacterial properties. The extra virgin olive oil also works as a powerful antioxidant. Apart from that its anti-inflammatory properties reduce the skin irritation, inflammation and redness. It application offers a soothing effect to the skin.

Things You Need:

Tea Tree Oil – 2 to 3 drops
Extra Virgin Olive Oil  – 2 tbsp
A Small Bowl
A  Clean Towel

Steps to Follow

1. In a small bowl take the tea tree oil and mix the extra virgin olive oil in it.
2. Apply this mixed oil on your skin and leave for 15 to 20 minutes.
3. Rinse your face with lukewarm water.
4. Pat dry your skin with a clean towel.
5. Follow this process once in a day to treat acne and its symptoms.

7. Tea Tree Oil and Egg White Mask

The mild astringent properties of egg white tone the skin well, which controls the further acne breakout. And at the same time when egg white dries on the skin it removes the dirt as well as the excess oil from the skin pores, one of the main causes of acne.

Things you need:

Egg – 1
Tea Tree Oil – 4 drops
Lukewarm Water – as per the requirement
A Small Bowl

Steps to Follow:

1. Take 1 egg and separate the white portion from the yolk in a bowl.
2. Add 4 drops of tea tree oil to it and whisk well to prepare a mask.
3. Apply the mask on the acne affected area and leave for 15 minutes.
4. Wash thoroughly with lukewarm water and pat dry your skin with a clean towel.
5. Use this remedy only once in a week.

8. Tea Tree Oil, Jojoba Oil and Tomato Mask

Containing a number of compounds with antioxidant properties like tocopherols, jojoba oil protects the skin from the effects of free radicals.  The vitamin E content in it supports the skin health. Also, its antibacterial nature kills the bacteria Propionibacterium acne that cause acne. It is also non-toxic and non-allergenic.
As it does not make the skin oily and does not clog the pores as well, its use does not form blackheads and whiteheads on the skin. Loaded with skin healing properties, its use soothes the inflamed, irritated and itchy skin caused by acne.
Tomatoes contain a good amount of antioxidant properties that keep the skin healthy. Apart from that tomato juice contains acidic properties, which tighten the pores. So its application prevents the leaking of oil to the skin that causes acne. It also contains Vitamins C, A, B, E and K, which promote healthy skin.

Things You Need:

Tea Tree Oil – 3 to 5 drops
Jojoba Oil – 1 tsp
Medium-sized Tomato – 1/2
Warm Water – as per the requirement
A Small Bowl

Steps to Follow:

1. Take ½ a tomato and cut it into small pieces.
2. In a blender add the tomato pieces, tea tree and jojoba oil, and blend the ingredients well to make a paste.
3. Apply the paste on the acne and leave for 10 to 15 minutes to dry properly.
4. Rinse well with warm water.
5. Use this remedy once in a day to get the desired results against acne.
Note: To use jojoba oil for acne, buy only pure, cold-pressed jojoba oil. Avoid using too much of jojoba oil on the acne-affected skin as it may worsen the condition.

9. Tea Tree Oil and Green Clay Mask

Green clay treats the acne by absorbing the toxins, irritants and sebum from the skin.  Its application on the acne affected skin also kills the bacteria.  Apart from that its use exfoliates the dead skin cells and removes the blackheads.

Things You Need:

Tea Tree Oil – 3 to 4 drops
Green Clay Powder – 2 tbsp
Warm Water – as per the requirement
A Small Bowl

Steps to Follow:

1. Take tree oil and green clay powder in a small bowl and mix well.
2. Add the required amount of water to the mixture to make a smooth paste.
3. Apply the paste on your acne with the help of your fingertips.
4. Leave it on your face for 20 to 25 minutes or till the paste dries out completely.
5. Rinse your face with warm water and then pat dry your face with a clean towel.
6. Use this remedy 3 to 4 times a week to get rid of acne.

10. Tea Tree Oil, Olive Oil, Honey and Sugar Scrub

You have read the effectiveness of tea tree oil, olive oil and honey earlier. So why not making a scrub by using all these ingredients to make a scrub for acne? Here, one extra ingredient we need to add to it and that is sugar.

Things You Need

Tea Tree Oil – 10 to 12 drops
Olive Oil – ¼ cup
Sugar – ½ cup
Honey – 1 tbsp
Lukewarm Water – as per the requirement
A Medium-sized Bowl

Steps to Follow

1. Take all the ingredients in the bowl and mix well.
2. Apply the mixture on the acne-affected area and massage in circular motions for 5 minutes.
3. Rinse the area well with lukewarm water and pat dry.
4. Repeating this remedy regularly will give you desired results against acne.
5. You can also make this scrub in bulk and store it for further use.

11. Tea Tree Oil and Coconut Oil Massage

Coconut oil contains two acids named as capric and lauric acid, which work as disinfectants on the acne. It also contains Vitamin E that keeps the skin healthy by maintaining the proper functioning of the sebum glands and clearing the blockage. Its anti-inflammatory properties soothe the skin irritation.

Things You Need:

Tea Tree Oil – 1 tsp
Coconut Oil – 9 tsp
Hot Water – 1 bowl
A Clean Towel

Steps to Follow

1. Soak the face towel in hot water and then squeeze out the excess water.
2. Cover the acne-affected area with this towel to give a steaming effect. It will open up the skin pores.
3. Mix the tea tree oil with coconut oil and apply it on the affected area.
4. Massage the area in circular motions for 5 to 10 minutes.
5. Leave for few minutes so that the oil will get absorbed by the skin properly.
6. Do not wash your face immediately.
7. Use this remedy twice a day to get effective results against acne.

Additional Tips

Use 100% pure tea tree oil to prepare the remedies as it does not contain any preservative that may harm your skin.
You can also use tea tree oil gel for acne. Apply it twice a day to get rid of acne completely.
You can add few drops of tea tree oil to your bathwater to treat acne on the chest, back and other parts of the body.
You can also add tea tree oil to your moisturizer for additional benefits.
Apply tea tree oil topically. Do not consume tea tree oil orally as it may cause severe side effects.
Pregnant women, breastfeeding mothers and children should refrain from using it.
After using all these tea tree oil home remedies for acne, if the condition still persists, then it is time to see a dermatologist to confirm whether it is due to some other health issues.

It is Antifungal: The antifungal properties of tea tree oil kills the bacteria and checks the further spreading of the acne-causing bacteria.

The act of breathing is simplicity itself: Air flows into and is then expelled from the lungs. It's an automatic function of the body that keeps us alive and active. While the action of breathing is automatic most of the time, we do have control over how we do it and when we choose to exert that control. And, how we use that breath during physical activities can influence our performance in the gym.
That's mostly due to the diaphragm, the muscle that controls the act of breathing. The diaphragm is a dome-shaped muscle, located across the bottom of the thoracic cavity, which flattens as it contracts. This increases the volume inside the cavity, and pulls air in. When the diaphragm relaxes, the volume within the cavity decreases, and pushes the air out.

But your breathing changes in response to your circumstances as well, and often with very good reason. Ask yourself three questions:
•What did you do when you were huffing and puffing during your last rapid-fire workout? You likely sucked in bigger breaths to bring down your heart rate.
•How do you typically breathe when you struggle to eke out a final rep of your heaviest set? You probably hold your breath to help create more core tension during the lift.
•If you were in a fight and saw a punch to your gut coming, what would you do? You would brace for that punch by holding your breath and contracting your abdominals.
The upshot is that your body innately understands the function of breathing during physical activities and stress, and it adjusts accordingly. Learning to harness the natural power of breath means that we can improve lifts, stabilize the spine, and increase our recovery through the simple act of breathing.

Below are four drills to help you practice increasing your breath control as you learn to focus your mind, brace your spine, and wash away daily stress.

1. Anytime: Yogic Breathing

The type of breathing known in Sanskrit as "ujjayi" (ocean breath), is an active breathing pattern that is best practiced in a comfortable, seated position. It's very common in yoga classes, but it's also worth practicing at home, off the clock, and outside of the gym.

Before we learn to control our breath we have to feel it, and that's what ujjayi breathing teaches. It gives insight into how breathing works, and how you can develop the ability to slow it down or speed it up. When you learn to control it in this way, you'll be better able to use it as a tool in your training.

How To:

1.Sit up tall, with your chest wide and your shoulder relaxed.
2.Close your eyes and begin to breath in and out through your nose. Slow     the breath down and create a 4-count inhale and a 4-count exhale.
3.After you've established this rhythm, begin to constrict the back of your throat as you breathe. This will produce the slightly rumbling ocean sound that accompanies this breathing exercise.
4.Continue this for a total of 5 minutes, trying to maintain your focus, and maintain the breath.

2. Pre-Workout: Alternate-Nostril Breathing

This breathing exercise teaches you to bring your focus to each breath. It is a perfect pre-workout practice to help center your body and mind before you train.

How To:

1.Start in a comfortable seat, with your shoulders relaxed and your chest open.
2.Close your eyes, and begin to breath slowly in and out through your nose. Spend ten inhalation-exhalation cycles of breath before you move on to the next step.
3.Take your right thumb and use it to close your right nostril. Inhale slowly through your left nostril.
4.Close your left nostril with your right ring finger, and exhale through your right nostril.
5.With your right thumb, close your right nostril and inhale through the left. Then, close the left, and exhale through the right. Continue this way for up to 10 cycles of breath.

3. Intra-Workout: Brace-And-Hold Breathing

This exercise directly contributes to the strength and success of your lifts. Understanding how to pull your core muscles in toward your center to brace your spine, while still maintaining a rhythmic breath, means stronger, safer training.

How To:

1.Start standing, with your shoulders relaxed and your feet hip-width apart.
2.Draw a huge inhale through your nose, and hold your breath as you pull your ribs in and down, as if bracing for a punch in the stomach.
3.Hold this for a slow count of five, then exhale through your mouth, only releasing about 50 percent of the tension you created throughout your core.
4.Inhale deeply through your nose, hold complete tension for a slow count of five, then exhale through your mouth.
5.Cycle through four rounds of breathing in this fashion, then rest for 30 seconds.
6.After you've practiced this breathing pattern for three rounds, use it during your lifts. How? First, get set up to lift, take a big inhale through your nose, pull your belly and ribs in, execute the lift, then release the breath.

4. Post-Workout: Recovery Breathing

This final exercise seems simple in execution, but can be challenging to maintain. The ideal time to practice this is while you stretch, post-workout or at home. This exercise can be difficult because your mind will wander and your breath will change, while the goal is to stay relaxed, present, and consistent.

How To:

1.Breathe through your nose, slowly and mindfully, for at least 5 minutes. You don't have to be in a seated meditation-style posture while you do this, but if that's the only way you can concentrate, then do it. Otherwise, do it while you cool down, stretch, or even drive home from the gym.

Eating around your training is vital to your progress. Find out the best way to get the nutrients you need for the best results in the gym!

At this point, you should know that nutrition has a significant impact on your results. Abs are built in the kitchen, you are what you eat, and all the rest. "Yeah, yeah," you mutter, "I've heard it all before.”

Seriously, though: You might be wreaking utter havoc in the gym, but research indicates that what you eat before, during, and after your workout may be the difference between meeting your goals and falling short.

Here's how to harness the power of peri-workout nutrition so you can perform, recover, and grow faster than a weed.



There are few things in the fitness world that incite more arguments and controversy than carbohydrates. Will they make you fat? Do you need them? What kind? At what times? The questions seem endless. There are varying approaches, but if you want to get the most from your workouts and train at your peak, quality fuel is critical.

Carbohydrates are your body's preferred fuel source. I'm not saying you should plow through plates of mashed potatoes and chomp candy bars all day, but you need to fuel your body so it can train at its best.

You want every gram of carbohydrate you consume to be utilized as an immediate fuel source or to restore glycogen levels—you don't want it to be stored as fat. Don't eat more carbs than you need and don't worry about spreading them evenly throughout the day. You can eat the majority of your carbs around your workout.

I like clients to have at least two meals under the belt before training. Your first two meals should include complex carbohydrates like stone-rolled oats or sweet potatoes. Your first meal will provide a couple hours for carbs to get digested and go to work, ensuring blood sugar levels are up and glycogen levels are full prior to training.

Consume your second meal roughly one hour before lifting. Don't get worked up about counting the minutes and seconds, as if five minutes will be the difference between 17- and 18-inch arms. Do the best you can, and try to time it so you can begin training without a lot of food in your gut—running to the garbage can to yak just isn't fun. Most people can benefit from 40 grams of carbs before they train.


Research has indicated that users of whey protein prior to training will illicit better results than those using other protein sources (or none at all).

This is most likely due to the anti-catabolic and anabolic signaling effects of the branched-chain amino acids (BCAAs) present in whey protein—particularly leucine. Whey has a considerably higher concentration of BCAAs than other proteins.

There are many other benefits, as well. Studies have shown that pre-workout protein intake will increase resting energy expenditure by an average of 6-6.5% for up to 48 hours. Pre-workout protein will also blunt cortisol through the day, an effect that wasn't seen in control groups that were fasted or had ingested carbs only.

Protein and amino acids also spare carbs. People often assume that when the body runs out of carbohydrate fuel, it switches to fatty acids for fuel. That process is typically too slow for high-intensity training. To provide fuel more quickly, amino acids are rapidly broken down and converted to sugar in a process known as gluconeogenesis. If those amino acids aren't in the blood supply, guess where they come from? Yep, your 18-inch biceps. For those of us who are dieting, some extra aminos in our bloodstream may help preserve our lean mass.

Now some of you heavy macro-counters may have reservations about consuming protein pre-workout, especially if you are dieting down. If that's the case, use 10-15 grams of BCAAs instead.


For people with strength or hypertrophy goals, consider supplementing with creatine monohydrate. While there are many forms of creatine available, I prefer micronized creatine monohydrate because it's the most studied, solid, tried-and-true creatine on the market.

The body has three primary methods for developing its ultimate energy source, ATP. Which method your body uses depends on the intensity of the activity. For the most intense activities—like weightlifting—the body uses creatine phosphates to produce energy.

Creatine supplementation of 2-5 grams per day will provide greater stores to call on when training, enabling you to train more intensely. In short, creatine can help you train heavier for more reps; it also draws water into the muscles, making you look "full" in appearance.
The timing on the creatine is not critical. You can use it before or after your workout, or anytime throughout the day. If you've been using creating for a while, 2-5 grams once per day will do the trick. If you just started taking creatine monohydrate, you can "load" your muscles with 20-30 grams of creatine per day for 4-5 days.


Basically, beta alanine helps conserve muscular energy. One of the main causes of fatigue is intramuscular acidosis. When your body produces ATP using the glycolytic and phosphagen systems, the result is metabolic byproducts like excess hydrogen ions. When these hydrogen ions are not cleared fast enough, they bind with pyruvate to produce lactic acid, and elevated levels have been shown to hinder performance, coordination, and skill.

The body can use the L-carnosine to correct this imbalance. L-carnosine is formed from the amino acids L-histidine and beta-alanine. In addition to decreasing hydrogen ion production, it acts as an antioxidant. The limiting factor in carnosine production is the availability of beta-alanine. Research has demonstrated that supplementation can increase muscle carnosine content, eliciting improvements in high-intensity athletes.

This also applies to endurance athletes. The most recent research indicates that the optimal dose of beta-alanine is 4-5 grams. Ideally, the dosage should be spread throughout the day, but 800 mg should come just before a training session.


Most people don't train long enough per session to need additional fuel while they train, especially if they've hit their pre-workout nutrition needs. Depleted dieters, like people preparing for physique competition, may benefit from extra fuel. One of the primary concerns for physique athletes is muscle loss as they whittle down to mid-single-digit body-fat levels. In this state, protein turnover is increased; your body actually needs more protein in a depleted state than it does when you're trying to gain muscle.

In this scenario, branched chain amino acids are a great intra-workout supplement. The amino acids provide some protection from catabolism for those folks in drastic conditions. It probably wouldn't hurt a physique athlete to keep additional BCAAs flowing throughout the day. Increased blood amino acid levels during training may also help elevate net protein synthesis.

Athletes who have unusually long training sessions or burn up extreme amounts of energy may also need intra-workout fuel. This isn't the majority, mind you. Most people drinking Gatorade don't actually need extra fuel for their five-minute warm-up and six-machine training routine. Extra workout fuel is necessary for people who train at a high intensity for well beyond an hour.

An intra-workout cocktail for these individuals should include water, electrolytes, BCAAs (or hydrolyzed protein), and carbohydrates. There are other possibilities, but this is a solid baseline.



Protein is essential for tissue growth and repair. Since the body is continuously breaking down proteins, our diet must provide sufficient quantities. Although recommended intakes vary and depend on body size and activity, a post-workout protein is almost universally helpful to kickstart muscle repair, recovery, and growth.

Whey protein is incredibly popular because it is rich in BCAAs, digests quickly, is highly bio-available, and has a perfect Protein Digestibility Corrected Amino Acid Score. While whey is excellent after a workout, recent research suggests that a combination of fast- and slow-digesting proteins—like whey and casein—may provide the ultimate post-workout protein cocktail.

Most sources agree that at least 20 grams of whey is necessary to boost muscle repair and recovery. Hydrolyzed whey protein may spike blood amino acid levels faster than regular whey, but won't provide a long-term protein source. To cover your bases, consume a shake containing 40 grams of mixed protein (whey and casein) after your workouts.


In cases of calorie restriction or during periods of long or intense exercise, catabolism of muscle tissue could occur when glycogen and blood sugar are not present in sufficient quantities to fuel activity. Amino acids via dietary protein become very important for any athlete. This is especially true of BCAAs (leucine, isoleucine, and valine), which studies have shown muscles prefer as a source for fuel.

I've included BCAAs after training for the same basic reasons I included them earlier: You can't really do any wrong—unless you decide to drink the entire container in one sitting—and you may provide a fast boost to blood amino levels. I recommend 10 grams of BCAAs after your lifting session, especially if you are in a caloric deficit.


After a tough workout, your fuel of blood sugar and glycogen should be low. You may have even tapped into reserves to complete your training, especially if you are dieting. Most of us understand the need for protein after training, but many overlook the benefits of fast-acting carbohydrates.

From a physiological perspective, your body's first priority is correcting blood sugar balance and replenishing glycogen, not making your biceps pop. Consume fast-digesting carbohydrates in order to spare protein, replenish glycogen, spike insulin, and speed recovery. Dose recommendations differ, but to maximize recovery, ingest 50-75 grams of high-glycemic carbs after exercise.


3 J Appl Physiol: Derave, W, ?-zdemir, MS, Harris, RS, Pottier, A, Reyngoudt, A, Koppo K, Wise, JA, & Achten E , Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. 2007
4 C.M. Kerksick, C.J. Rasmussen, S.L. Lancaster, B. Magu, P. Smith, C. Melton, M. Greenwood, A.L. Almada, C.P. Earnest, and R.B. Kreider, "The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training." Journal of strength and conditioning research / National Strength & Conditioning Association, 2006.
5 Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Moore, DR, Robinson, MJ, Fry, JL, et al. Exercise Metabolism Research Group, McMaster University, Hamilton, Canada. American Journal of Clinical Nutrition 2009, Jan;89(1):161-8. Epub 2008 Dec 3.
6 Chang T. W., Goldberg A. L. The metabolic fates of amino acids and the formation of glutamine in skeletal muscle. J. Biol. Chem. 1978;253:3685-3693


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