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When implemented properly and consistently, strategic pre- and post-workout supplementation can greatly increase the effectiveness of your training. From this perspective, training and diet can not be considered as separate factors. The food and supplements that you take along with the work that you faithfully perform in the gym, are both part of your training. On the day of competition it will not be the athlete who trained harder who wins, it will be the athlete who trained smarter.

Pre-workout protein
Pre-workout protein nutritional strategies are based on taking advantage of increased blood flow to muscle tissue. Because the availability of amino acids is often the limiting factor for protein synthesis, a pre-workout protein meal will enhance the delivery of amino acids to muscle tissue. Research has demonstrated the effectiveness of a pre-workout protein drink.4



We know pictures help. Graphs are great!
This one represents the actual effects of the HS:PRO system on your Amino Acid Levels.


 

Delivery of amino acids has been shown to be significantly greater during the exercise bout when consumed pre-workout than after exercise.4 There is also a significant difference in amino acid delivery in the 1st h after exercise. Net amino acid uptake across the muscle is twice as high with a pre-workout protein drink as compared to consuming it after. Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, was significantly higher when amino acids were taken pre-workout. These results indicate that the response of net muscle protein synthesis to consumption of a protein solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.

Post-workout protein
Protein is essential to post exercise anabolism. Protein provides amino acids which are used to rebuild damaged tissues as well as provide enzymes and carrier proteins necessary for adaptation to exercise. Without protein, which supplies essential amino acids for endogenous protein synthesis, the body's ability to adapt to exercise is greatly diminished.

Muscle-specific messenger RNA (mRNA) produced subsequent to training has a half life of only 4-5 hours. It is so short because mRNA has no "quality control" mechanism built into the coding. By keeping the half life short, any errors in the sequence won't be able to produce enough defective proteins to do irreparable damage to the cell or organism. This also allows tight control of protein metabolism. If the anabolic stimulus from exercise is to be maximized, a steady flow of amino acids MUST bathe the muscle while mRNA content is high.

Immediately after workout, there is a window of opportunity where nutrient uptake into muscle tissue is very high. This window only lasts about 2 hours, however the effectiveness of a protein drink taken 60 minutes after training is significantly lower than when it is consumed immediately after training.

Daily Protein Intake Levels
Current recommendations for total protein intake for athletes is between 1.6-1.8 grams per kilogram body weight, depending on who you read, however, it is not uncommon for bodybuilders to consume in excess of 2 grams per kg (1 gram per pound) of body weight with no ill effects. It should be remembered that the body does not have the capacity to effectively store amino acids so protein should be eaten at least every 3-4 hours.

Anabolic Primer™ and Driver™ together form a protein system that should be the foundation of your protein intake. When used properly, they will be the most important protein meals of the day.

 

The HS:Store offers the most convenient online ordering — 24/7

Anabolic Primer™ is a made from "fast protein"1,2,3 and was designed specifically for pre-workout supplementation. It enters the blood stream rapidly and elevates amino acid levels sufficient to induce muscle protein synthesis. Anabolic Primer™ is taken 15 minutes before training to enhance amino acid supply when blood flow to working muscles is at its peak.

Anabolic Primer™, taken just before training, infuses the muscle with growth promoting amino acids. Drinking a protein drink before working out has been shown in scientific studies to be THE most effective way to increase muscle growth.4 Anabolic Primer™ is formulated in such a way as to further increase blood flow to working muscles. This ensures the greatest delivery of amino acids to your muscles when they need it most.

Anabolic Primer™ will provide the fastest results when used in conjunction with HSN's post workout formulation Anabolic Driver™ and Hypertrophy-Specific Training™ (HST) principles.

Anabolic Driver™ is a "slow protein"1,2,3 and was designed specifically for post-workout supplementation. It enters the blood stream slowly and supports muscle protein synthesis for hours after it is taken. Anabolic Driver™ is taken immediately after training to enhance the uptake of amino acids when insulin sensitivity is at its peak, and then continues to support protein synthesis until your next meal.

Anabolic Driver™, taken immediately after training, provides a steady supply of growth promoting amino acids to your recovering muscles. Drinking a protein drink immediately after working out has been shown in scientific studies to be critical if muscle growth is to occur.5,6,7,8,9 Anabolic Driver™ is formulated to supply recovering muscles with growth promoting amino acids over an extended time period. This ensures a steady supply of amino acids to your recovering muscles when they need it most. Anabolic Driver™ will provide the fastest results when used in conjunction with HSN's pre-workout formulation Anabolic Primer™ and Hypertrophy-Specific Training principles.

The HS:Store offers the most convenient online ordering — 24/7

 

References:

1: Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5.

2: Fruhbeck G. Protein metabolism. Slow and fast dietary proteins. Nature. 1998 Feb 26;391(6670):843, 845.

3: Dangin M, Boirie Y, Garcia-Rodenas C, Gachon P, Fauquant J, Callier P, Ballevre O, Beaufrere B. The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab. 2001 Feb;280(2):E340-8.

4: Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206.

5: Rasmussen BB, Tipton KD, Miller SL, Wolf SE, Wolfe RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol. 2000 Feb;88(2):386-92.

6: Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol. 1999 Apr;276(4 Pt 1):E628-34.

7: Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am J Physiol. 1995 Mar;268(3 Pt 1):E514-20.

8: Biolo G, Williams BD, Fleming RY, Wolfe RR. Insulin action on muscle protein kinetics and amino acid transport during recovery after resistance exercise. Diabetes. 1999 May;48(5):949-57.

9: Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol. 1997 Jul;273(1 Pt 1):E122-9.

 

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