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Muscle-Building Workout and Diet


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.

100 thoughts on “Workout Supplement CHEAT SHEET! – WHEN and HOW to Take Your Supplements

  1. Waste of money you don't need all these supplements unless you are a pro body builder.. Creatine and Protein powder are 2 I would suggest and drink lots of water.. BEST thing is Water

  2. I know that Athlean X has a separate channel for women, but it is so low key compared to this (or to anything, really). I BEG you to make just a single video for us. Just a quick list on what you think we should do differently, of anything, so we can follow the rest of your advices. I know many people think we should do things the same way guys do, but I'm interested in your opinion specifically. Thanks!

  3. I highly respect Jeff's knowledge, he's one of the best no doubt about it and with college degree to back anything he says. BUT: supplements are CRAP. Don't take them, you are wasting your precious money for maybe a 2 or 3 % edge! Eat whole foods instead it's much, much, much better! You need nothing, not even vitamins! Everything you need, and even more, is available in nutrition.

  4. Hey coach Jeff…. I know you recommend water is best for mixing the supplements in but is coffee ok to or should that be a no no

  5. So what flavor of RX3 would you get if you are mixing it with whole milk? There is a lemon lime, pina colada, and tangerine….

  6. Hi Jeff, I am a student in china, I would like to know how I can get your product? Is there a supplier in here for you? Pls let me it. Thanks.

  7. To clarify for those who have issues with reading comprehension. I never said Jeff looks like Justin Bieber. I said you can't gain any real muscle in a hypocaloric state. Meaning Jeff was eating hypercalorically at one time to build that muscle.

  8. what about taking post protein with regular milk if you are on a full keto diet and fat adapted so its a major factor in meeting your macros especially when employing regular intermittent fasting?

  9. Great info Jeff thanks for all of your hard work and dedication to making us more educated in the fitness department. Always looking for some great tips and you provide those everyday thanks again bro keep up the good work

  10. Helped immensely!  I use all three of these products, and haven't been sure whether or not to use water or milk.   Never juice.

  11. What if you add other things to the supplementation? such as bananas, eggs, a LITTLE bit of peanut butter, etc..

  12. so as far as postworkout…i take creatine post workout…should i just put it in my post workout shake? ive been using grape juice 👀

  13. I like to mix my preworkouts with about 80% water 20% cranberry juice. I find the bitterness of cranberry balances out with the tartness of most preworkouts well and is also a healthier juice with antioxidants.
    For postworkouts and overnight casein I use 2% milk, but usually add some water to it to thin it out (50/75% of 2% milk to 25/50% water) I find whey protein to be too watery and taste bad with water but is too think to mix with straight whole milk. Casein especially is really thick and i dilute it a bit more.

  14. This one was a big help. I've always taken protein in whole milk and didn't know it could interfere in post-workout absorption.

  15. You recommend drinking whole milk with your reconstruction supplement but your flavor options are "twisted lemon lime," "tangy tangerine," and "pina colada."

    Sounds like pretty gross options to go with milk.

  16. Do I really need a post workout protein if I take one prior workout ?
    I should still be absorbing the dose I took earlier right ?

  17. I've been drinking 1% milk with whey protein for years can somebody explain if that's bad or not this shit is so confusing it's giving me a fuckin headache , it's so frustrating

  18. Hey Jeff, love your videos. you mentioned that high carb consumption post-workout isn't good because of high insulin sensitivity and it will reduce growth hormone secretion. I used to only take a protein shake post until I read if you don't consume carbs post lift you will go catabolic. what I read said this happens because you're not replacing the carbs you just burned during your lift and your body consumes your freshly torn muscle for fuel. any truth to this?

  19. I have Whey protein (Optimum Nutrition Gold Standard: Double Rich Chocolate) twice a day with water. I usually add half a teaspoon of coffee to the protein along with 3-4 pills of Stevia.
    My question: Is adding the coffee and Stevia a bad idea?

  20. Hey Jeff, as to juice, what about if we are blending fresh fruit in with the protein powder and milk/water fresh fruit I.e dates, bananas, jackfruit, kiwis, or berries like strawberries and blueberries (specific choices are what I have available to me)

  21. What is the percentage of hard gainers to the rest of us though? I don't really know any "hard gainers", only people who are already too chunky…

  22. If you are trying to gain muscle, a high carb meal after your workout can be beneficial. Yes, you will drastically decrease the amount of growth hormone, but you will drastically increase insulin which is a much more anabolic hormone than growth hormone. Insulin is indiscriminately anabolic meaning it can wither increase muscle or fat depending upon timing, but post workout when your muscles are primed for nutrient absorption, insulin will do your muscles a great amount of good.

    I would be interested to find out which method is most effective for gaining muscle, though. A short surge of insulin or a long lasting spike in GH.

  23. Ordered the base stack 3 weeks ago and is it just me or does the containers from back then look bigger than it is now? Kinda feel like I’m getting less

  24. What about mixing unsweetend almond milk (or unsweetened coconut milk) with Whey protein isolate powder Post-workout? Is that a good idea?

  25. For my female athletes…regarding Jeff's comment: "if you are trying to lose fat, if you carb load after workout it interferes with normal fat oxidation post workout, so its better if you limit the carbs you ingest after the workout if you are trying to get the most muscle-building and simultaneously fat building effort." "…women have two hormone phases each month: high and low. High estrogen makes us spare glycogen (stored glucose/carbohydrate your body uses for fuel, especially during high-intensity exercise) and increases the amount of fat we use for fuel…That slows our recovery time because our bodies need available carbs not only to prevent us from eating into our muscles during exercise, but also to help us recover quickly when we're done. Although we mobilize more fat during exercise, the opposite is true during recovery. At this point women tend to burn an increased proportion of carbs, whereas men burn and increased proportion of fat." – excerpt from ROAR by Stacy T Sims, PhD

  26. I’m new to this and I had a question. If I take whey pre workout, won’t my insulin level spike and that would prevent me from burning fat?

  27. I appreciate the video but i didn't get much out of it because you only prescribe rules without telling us how this all works, so that we can understand the rules and apply them. So for example you say "if you do X it will interfere with carbohydrate release" but you don't tell us how the mechanism works etc. This makes it difficult to remember and apply the rules you specify and even though you very likely know and understand the science behind this, i can't help but feel stupid when watching this video because it's so opaque to me. When I think about myself learning stuff like this without understanding the "why", then to me it feels similar to getting workout tips from urban myths and folk wisdom rather than through a rigorous approach where we try to understand the machinery inside out body. If it were possible i would really like for you to create a similar video where you go into the hard science behind the rules you recommend here, so that we can understand it, and apply it to our specific case.

  28. after im done with my work out i mix whole milk or goat milk with my protein shake. its cheaper and as effecient as buying cassein

  29. @Athlean-x I thought Casein protein curdled in your stomach and tends to encapsulate the whey protein, taking away the whey protein's benefit of quick digestion.

  30. What are your opinions on Flax Milk? I'm trying to avoid milk so looking at other options. Not a fish eater so not getting omega from that source. Have read that Flaxmilk has a good amount of Omega.

  31. Where is the option to eat your whey protein "raw" in powder form? I scare the hell out of everyone in the gym when I do this, I look like a monster!

  32. And the delactosed milk? Is whole milk or skim milk?
    I'm a hardgainer and i bought protein for the first time 🙂

  33. I kmow this is an older vid and all. But my question is this. What do you do when your workout is right before bed, which is what my schedule . Typically my post and recovery are one in the same.

  34. Hi Jeff, so when I work out late (start at 21:30) and I want to go to bed afterwards.. its best to mix whey and casseine? I never realised this was an option haha

  35. I’d love to buy your supplements if they weren’t so damn expensive. I realize that good protein is never cheap but cmon help a brother out and lower the price a bit.

  36. i get your supplements but my bottles don't look anything like those 3. Let alone never see those 3 on your website

  37. I am confused and could use some advice. I only drink my pre/post shakes with water. As far as the post workout shakes are concerned, how long should I wait to have my post workout shake if I am adding water? I don't know if it's correct to wait an hour or longer, post workout, to have a protein shake. TYIA for your assistance.

  38. Overnight Casien with BCAAs in it works hands down BY FAR THE best for gains. Chocolate flavored protein with Hot water. Tastes just like hot chocolate mmmmmm. Extremely healthy and hits that sweet tooth without the sugar lol

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