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Colton Rolufs (@ro_lifts) Instagram Profile Photo ro_lifts

Colton Rolufs

Instagram Image by Colton Rolufs (@ro_lifts) with caption : "How important is recovery post-workout in regards to nutrition?
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Ok. Let’s get this out of the way – the “anabolic wind" at Wellness Revolution Studio - 1786692228389071356

How important is recovery post-workout in regards to nutrition? - Ok. Let’s get this out of the way – the “anabolic window” in which you MUST consume a protein-dense meal immediately post-exercise, does not exist (maybe). The theory assumes that once the body enters a catabolic state (muscle protein breakdown) after training, you must consume an adequate amount of protein in a limited window of time order to “flip the switch” back to a state of anabolism (muscle protein synthesis), influencing body composition (Ivy and Portman, 2004). This also assumes that nutrient-timing maybe more important than overall nutrient intake in order for muscle hypertrophy and recovery (Candow and Chilibeck, 2008). - However, when factoring in the endless amount of variables in regards to pre and post workout nutrition, Aragon and Schoenfeld (2013) concluded that the influence of protein consumed within a shortened period of time post-workout may not be as critical as once believed. - After bouts of resistance training, the body enters a catabolic state (breakdown of tissue and cells). Muscle glycogen (the primary source of muscular performance energy) is significantly depleted (Lambert and Flynn, 2002). Along with glycogen, amino acids are broken down and utilized as energy as well (muscle protein breakdown), however breakdown is only slightly elevated post-workout and then significantly increases thereafter (~50% 3 hours post-training) (Kumar et al, 2009). - Therefore, we can assume that in order to return to a homeostatic or anabolic state (building of tissue and cells), we must consume adequate amounts of both protein and carbohydrate. Yet, Aragon and Schoenfeld (2013) concluded within a meta-analysis of various studies that “an ‘anabolic window of opportunity’ is far from definitive”. Citing studies in which there was little to no significant change in lean or fat mass with controlled nutrient timing. Most importantly, the necessity for immediate post-exercise nutrient intake may be due to fasted training, in which the body is already depleted of energy and will “dip deeper” in a catabolic state. - Continued in comments...

Manai Bilel (@manaibilel) Instagram Profile Photo manaibilel

Manai Bilel

Instagram Image by Manai Bilel (@manaibilel) with caption : "Ramadan ‘shour’ hyper proteine meal.  6 entire eggs + onion + garlic + green pepper /. Cow milk. / home made lemon juice" at Hammam Chott - 1786688569663216545
Hammam Chott Report Download 0 3

Ramadan ‘shour’ hyper proteine meal. 6 entire eggs + onion + garlic + green pepper /. Cow milk. / home made lemon juice / water #natty

Jason Bennett (@jason_bennett95) Instagram Profile Photo jason_bennett95

Jason Bennett

Big leg day yesterday with @britty.cook left me struggling to walk 😂 Squats 5 × 5 reps Deadlifts 5 × 5 reps (Brit did Nordic curls instead of deads) Leg press 4 × 10 reps Hamstring curls 3 × 12 reps Leg extensions 3 × 10 Calves

❤️ 🐺💯 Ⅱ🧛🏻‍♂️🌸🐍📼🏘🌎 (@xmultifansx) Instagram Profile Photo xmultifansx

❤️ 🐺💯 Ⅱ🧛🏻‍♂️🌸🐍📼🏘🌎

Zach Wargo (@wargofitness) Instagram Profile Photo wargofitness

Zach Wargo

Been inactive af because usually I’m pressed for time after work and getting in quality workouts so I haven’t felt the need to record lifts. Bench still sucks but it’s feeling more controlled. 205 for sets of 3 with shitty pauses, 185 with 1 inch block with closer grip, and accessory work with incline and chains. My first reps are a lot smoother then the last cuz I’m always misgrooving reps. Gotta work on that. #natty

honovi egil-League Commander (@adonisleague) Instagram Profile Photo adonisleague

honovi egil-League Commander

Report Download 1 7

Adonis Fitness Daily Tips: Ep 4.- Angles & Workout Prt 2.

Anthonymcnaughton (@amshredz) Instagram Profile Photo amshredz

Anthonymcnaughton

image by Anthonymcnaughton (@amshredz) with caption : "Aesthetics." - 1786682691062529486
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Aesthetics.

Akash Patel (@akashko) Instagram Profile Photo akashko

Akash Patel

Shoulders and Traps W/ @a.multani

OCBMountainStateClassic (@ocbmountainstateclassic) Instagram Profile Photo ocbmountainstateclassic

OCBMountainStateClassic

image by OCBMountainStateClassic (@ocbmountainstateclassic) with caption : "‼️A First WV OCB Show‼️ AND these OCB Classic Athletes are Breaking Ground in the State of WV🔥🔥🔥 There are 4 Bodybuildin" - 1786680529954130573
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‼️A First WV OCB Show‼️ AND these OCB Classic Athletes are Breaking Ground in the State of WV🔥🔥🔥 There are 4 Bodybuilding competitions on the same day of the OCB MT. STATE Classic, 6-23–18 💪. WV, VA, & PA. & *ocb family NY*👍😀😀 Athletes Be truly Natural and make History at the OCB Classic 🔥 @efigfit Looking Fierce! #natty athlete @officialocb_page 💪🔥