| This principle will help you get a lot more results in the | | | | want to get your insulin levels up directly after a |
| weight room and a lot more out of your workout. | | | | workout. And the way to do that is to take a high |
| What we're going to talk about is effective workout | | | | glycemic index carbohydrate. Now this can be a fruit, |
| methods. | | | | or a fruit juice. |
| Keep your workout short. If you keep your workout | | | | I recommend drinking a fruit juice as well as having a |
| within an hour, you're not going to be depleting so much | | | | granola bar right after your workout. That's going to up |
| of the stores in your muscles that you have none left | | | | the level of carbohydrates in your system, your |
| to recover. You see, during that workout, your | | | | system is going to release more insulin, and because |
| muscles' glycogen stores are going to be released. | | | | your muscles are depleted of energy stores that |
| They're going to be used up for all the contractions | | | | energy is going to go directly back into your muscles |
| and all the energy during that workout. You'll have | | | | so you're going to have more of what you need in |
| nothing left to build and repair those tissues, so keep it | | | | order to be in an anabolic state. The granola bar is a |
| to about an hour. | | | | complex carbohydrate, so that's going to last a longer |
| Some of you guys are in a weight room chatting it up | | | | time-- it doesn't break down as quickly. |
| the whole time like me so it may take longer, but an | | | | In the first 30 minutes following your workout, you also |
| hour's a good period of time. If you are going to take | | | | want to get more protein. I'd recommend whey or |
| longer than an hour, have a granola bar or some fruit | | | | isolate at this point. Within an hour after a workout, |
| juice or even a source of protein that you can sip on, | | | | you'll need to eat a full meal so that your body is |
| so that your body can be ready to start recovering. | | | | completely restored and can be in an anabolic state. |
| After a workout, you'll need to do something called | | | | If you're like most athletes who want to leap higher, |
| insulin spiking. Now typically during a day, you'll want to | | | | you need quick, effective ways to put on muscle. Do |
| keep your insulin levels low. And when your insulin | | | | you want to learn actionable ways to get the results |
| levels are low, your body isn't going to be storing too | | | | you want? Would you like more tips for how to jump |
| much in fat. Now what insulin does is it notices an | | | | higher? Are you a dedicated athlete with a desire to |
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| there's an excess that needs to be stored. And then | | | | most effective vertical jump training system to greatly |
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