Drink THIS Every Workout!
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- čas přidán 16. 06. 2024
- I spent a month researching the best thing to drink while working out to help build muscle and this is what I found!
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After diving deep into molecular biology and figuring out the optimal way to eat protein I went down the intra-workout nutrition rabbit hole. This is something I've never done, I've always just waited until I got home to eat my next meal or at most brought a post-workout shake with me and left it in my car to heat up until I was done training but over the past month I've seen incredible results from adding an intra/post-workout shake. The key is to get the right ingredients and not just buy something because the marketing says it will increase the glycogen synthesis rate...
#musclegrowth #fitness #musclebuilding
Make as one full shake and break-up into two portions, 1/3 intra, 2/3 post:
- Pedialyte, 33.8FL oz (25g Dextrose)
- Honey, 3tbls (40% fructose)
- Protein (whey is assumed), 66g (port.)
- Creatine, 10g
- Water, add to bring the total liquid ounces to 78.08'ish
I think that's the entire drink.
+ 10g creatine
@@switcchGood catch, added!
Or a good chocolate milk LOL
The hero!
I used to do something similar to this when climbing a lot. The honey water absolutely helps
@@switcch 10g Creatine 💥💥💥💩
Bro just casually pulls out some muscle 10 seconds in
freaked me out :D
Wild 😂
Lol it’s ground beef. Not real.
@@Alex-ml3zx I want this to be true.
And didn't show if there was any difference in a before and after biopsy of any fueling technique.
Man just summarized a semester of exercise physiology in 13 minutes. Legend!
🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
No... everyone just overpays for semesters worth of exercise philosophy that can be tought on youtube in 13 minutes.
@@kennethb6211 i’d risk saying that they teach you a little bit more than that during a semester of physiology 😅
university is a scam
@@nicokalkusinski9320I paraphrase what he says on a topic, paste the CZcamsink as my source, submit. This guy has taught me more than professors repeatedly trying to get me to learn the rules and positions of soccer. God why do they all assume I'm going to work with soccer players?
Been training over 40 years! Whenever I need motivation I check this channel and the RAGE is back even at 53 thanks man!!!
Just checked your channel garageman brutal training keep it up grandpa!
Does the rage ever stop tho? Cheers
You have gotten me to do bodybuilding again. I have stage 3C cancer and im beating the you can't do bodybuilding while having major cancer and i am doing it. You have inspired me a lot. I seen you in scottsdale one day. I wanted to say hi but i get the image you hate people so i didn't say hi. I got 4 years or so to live.
Smash it dude. Much love.
Sorry to hear that a badass like yourself is on a shortened timeline. Good stuff bro keep getting those PRs
Prayers and best wishes. Keep fighting keep hammering keep living every day to the fullest.
4? fk that, make it 10 goddammit
I’m stage 4 kidney cancer and in the gym four days a week, trying to put the 40lbs I lost back on. Never quit! Don’t believe the 4 year BS! Only God knows how long you have. You fight with everything you have, every day. Your 100% will be different every day. Stay strong!!!!
So much research and prep for this video.. well done Ryan
This is the best channel I subscribe to, I’ve just downloaded the app and purchased a workout plan, excited.
Holy shit the fact that you're saying all of this with such a convincing understanding of the subject speaks volumes on the amount of research you've done. Amazing video, you've come further than almost anyone on the platform
Not only did i learn and understand everything in 12mins than I ever did in school . But I even took notes 😂. What a legend .
Ryan Humiston just gave me a crash course in muscle biology!
Awesome information!
Best of great health, wealth, prosperity, success, abundance, safety, and Muscle to
Ryan Humiston for 2024!
Love the new app bro. Been following you for years now and did a couple of your trainers the progress ppl is awesome. Getting lots of gains
As usual, 30 minutes of knowledge in a 12 minute video. Don't change anything Ryan, your channel is perfect.
Been watching your videos since your beginning and I went from 160lbs to 185lbs in a year. Thank you.
The information, humour and editing is really unbelievable. Network level execution. Thanks!
Simply amazing, I can always turn to you for the best advice. Thank you Ryan.
Man is a legend with the delivery of the message.. goat thank you for the info
Love all the details . Thanks for all the work and entertainment 😊
I don’t lift weights … I watch his videos for his delivery and humor … legendary 👍🏾🤪
Always entertaining while incredibly informational.
Keep these fantastic vids coming.
Another great video! Love the balance between scientific info, and humor🏆🙌
Carb facts:
Carbohydrates get broken down by salivary enzymes in the mouth, then further digested in the stomach and small intestines.
Carbs are broken down into glucose which can be converted to glycogen in the liver and muscles.
Glycogen is made of many glucose molecules bonded together. It is the main energy source for muscles.
After exercise, glucose uptake in muscles increases due to higher levels of glucose transporters on muscle cell surfaces. This "glycogen window" allows muscles to replenish glycogen faster.
Ingesting carbs during exercise helps maintain liver glycogen and spares muscle glycogen.
High glycemic carbs like dextrose replenish glycogen fastest. Avoid GI distress by diluting to less than 6% solution.
Small intestine absorbs 1g glucose/min, so aim for 60g glucose and 30g fructose per hour.
Adding protein to carbs increases glycogen synthesis rate post-workout.
Creatine further boosts glycogen resynthesis after depletion.
Only channel that literally has me laughing while learning sh*t, good stuff. They need a laugh button just for you.
Dude - you killed it - again. Love your content, and thank you for the great work all-around. Much appreciated.
I use to watch you for form corrections and calling out bullshit. Now I have an internet worthy science degree 😂🎉 as soon as moms friends leave I'm going to run upstairs and tell her how proud she should be 😂
Give her a minute to towel-off
Those are not your mom's friends! She's blowing them
In case you didnt know..
*The Mitochondria is the powerhouse of the cell.*
Why have I only just found your channel! Great content 👍
🎯 Key Takeaways for quick navigation:
00:00 🥤 *Understanding Carbohydrate's Role in Muscle Glycogen Synthesis*
- Carbohydrate breakdown and muscle glycogen synthesis explained.
- Digestion of carbohydrates: from chewing to conversion into glucose.
- Importance of glycogen, its creation from glucose, and its role in muscle function.
03:04 🕒 *The Glycogen Window: Post-Workout Glycogen Synthesis*
- Explaining the glycogen synthesis window post-workout.
- Importance of glycogen replenishment for muscle energy.
- Strategies to maximize glycogen synthesis after training for optimal recovery.
05:35 🍬 *Types of Carbohydrates for Intra-Workout Use*
- Discussion on various carbohydrate supplements for intra-workout use.
- Importance of high glycemic carbs for faster glycogen replenishment.
- Dextrose as an efficient source of rapid glycogen restoration.
08:23 💪 *Carbohydrate and Protein Ratios for Intra and Post-Workout*
- Explanation of carbohydrate and protein intake timing during and after workouts.
- Balancing carbohydrate solutions for optimal absorption rates.
- Importance of complete protein sources over isolated amino acids for muscle building.
10:44 💡 *Addition of Creatine for Post-Workout Recovery*
- Benefits of adding creatine to post-workout nutrition for glycogen resynthesis.
- Optimal dosage and timing of creatine supplementation for muscle glycogen replenishment.
- Creatine's role in enhancing glycogen restoration in the initial 24 hours post-exercise.
Made with HARPA AI
WOW !! Great , Alot of knowledge to absorb in 12 minutes... Keep up the intelligent videos
I almost finished the whole video until i noticed i was only admiring your scientific explanation method and not getting any info out of it 😂 watched two times in a row good job sir 🤝🏻
amazing video. crazy casual commitment to the cause 10 seconds in. Humor and educational
I can see you put alot of effort into this video! We'll done its brilliant
Hey Ryan maybe you should do a beginner's video for newbies who are going to start lifting next week for their new years resolution.. Keep it simple and give them basic alpha in order to start good habits.
Newbies need to rest well, eat well, and train hard in that order of importance.. do that for at least a year for foundational growth then you can learn all the "tricks and secrets" of the trade that will at that point be of benefit and worth the money spent. If they are serious about it they will begin to meet and find the people and resources needed to learn, practice, and excel at building a great physique. Learn and train from people that are better than you at it.. the better they are the more you will learn and grow.
Great content as usual. Thanks Ryan. I've taken what I've learned over the years and applied my intuition. My pre workout is 2 tblsp honey and seasalt and my post is a banana and rice cake and sardines or some kind of meat. I sip water here and there during. I take my daily creatine 4 or so hours later. Watching this video I see I'm not too far off. I'm not trying to get as big as possible, just like being kinda big, lean and crazy strong for my size. I like looking good and having a body good for skateboarding and stuff like that.
Great video! I'd love to read some of those studies you mentioned. Do you have links to them anywhere?
Thank you Ryan for consistently educating me with entertainment
You're packin' on more size these days! Looking great! Nice start for the New Year!
Easy with the roids 👌 (and with other hormonal products)
Roid ridin'
This is very important for those who run in the morning and lift weights at night... timing of your carbs is crucial, if you dont consume enough carbs during/after your weight session then your next running session is fuq`d...
Thank you for your service.
I hope you come to LA for the Fit Expo!!! It would be amazing to see you and ask you questions in person!!!
I’m a cyclist who watches your videos because they’re both informative and entertaining. Professional cyclist have moved beyond the 60 grams of carbohydrates model. They’re now doing upwards 110-120 grams per hour. This largely explains why modern pro cyclists are going faster than their doped counterparts of the past. The key to ingesting that many carbs is, as you stated, avoiding GI distress and each cyclist has to find their own carb mixture. Great video. Keep’em coming!
How much do you take per cycle?
Isn't it also true that today's elite cyclists depend on more protein than in the past and will also ingest ketones to help with concentration and recovery?
After watching a documentary on Greg Lemond, that guy was taking in plenty of carbohydrates in the form of burritos and other foods. I agree; it does take the body a longer period of time to digest that form of carbohydrate, but still. As they say, carb load (which doesn't work.) And to put forward that today's elite cyclists aren't using some form of "doping" is naive. As any sport progresses, the members of that sport and their team will find any advantage they can. Just because it is able to be detected yet doesn't mean it isn't being used.
There is a top collegiate decathlon participant in the US who has gone carnivore and has gained strength and stamina. He has also been flagged because his testosterone increased and made it look as if he is doping. What he has said in interviews is he can now perform over multiple events, hours, and days without becoming as tired as his fellow participants.
@@t.fernbach602 Personally it depends on the effort you're doing that day. I do 60g an hour of white table sugar if I'm doing z2. 90g an hour if I'm doing tempo or sweet spot, and around 110-120 if I'm doing any threshold or vo2 max work.
@@LouieBaLLz buddy, you were thoughtful and helpful, but fernbach was making a cliche joke about PEDs.
@@LouieBaLLz a play on being a cyclist!
Dude I’ve been tuning into your channel for a solid YEAR, because of YOU and my being the full body Gym guy 5 days a week you were talking about 😂 I built myself up from a scrawny 135 to a senior in highschool weight of 185.6 pounds…..this was my long winded way of saying THANK YOU!!! Just 24.4 pounds to go and I’ll be shredding then rinse and repeat until I get to my ideal weight of 285……yeah……I wanna get JACKED but the food consumption is the hardest part of it all, I cry every meal. Keep getting after it💪🏾
This might be my new favourite channel…
Jim Stoppani has been preaching this for years. This is a great presentation. 💪🏼
Old school gym bro here - we used to use kool aid during workouts and pixie sticks after. Looks like we were on the right track.
Idk how but those old fucks somehow knew what they were doing 😂
Combining science and humor...
Protect this man!
Don’t think he needs our protection …..
Excellent as always
Love this ! Wish I would have had 1/2 this info when I was in my twenties.
I started drinking watermelon juice+honey during training a few years back. Not only do you feel amazing, but the pump you get is absolutely monstrous.
Dang that sounds dope , ima try this today
@@WorldSnooze How did it go?
@@vinicio0035 bro absolute mad pump, give it a shot
I remember 20 years ago going to the crusty hippie natural food store and ordering 5 bags of dextrose at a time for my post workout whey protein shake. It was sickening sweet to the point I almost threw up half the time trying to drink it. I remember one time when the girl asked me what I was making with the dextrose because I was ordering so much all the time. I wish I could have taken a picture of the look on her face when I told her I drank 5 scoops of it mixed in my protein shake 😂.
I love these sorts of awesome videos you kindly make for us so we have the knowledge & all the right imfo we need to live a healthier gym life &/or a overall life style soooo cheers bro❤💪
The production quality is through the roof
So he said a lot of stuff. What he really meant to say is TRT and Peptides are really the things that matter.
when i started mixing casein protein powder with my creatine (because creatine works best linked with a protien) i added so much muscle with better pumps it was disgusting. So it looks like according to this video i was on the right track.
Brother, can’t image how many takes, it took to get the center of this tootsie roll of a video, but great job, man! Much appreciated!!!
Insane material thanks
the hello kitty bandage is the cherry on top I swear
Im on a disciplined fat trimming diet with only 100-125g carbs per day with high protein and quality fat. Doing this pre/intra/post would effectively use up my entire carb limit for the day. What can I do? Granted, so fsr ive concentrated all my carbs around my workouts such as banana + berries + protein before, no intra, and often no carbs after except later in the form of vegetables (I'm not taking any direct starchy carbs at all), and I've still managed to build muscle/strength each week while losing 1-2lb per week down to 12% bodyfat. So, it seems to be working. But this video proposes the optimal strategy is way different.
Ain't broke, don't fix it
@@davidciccone9516 Considering I'm restricting carbs and trying to get sub 10% body fat for the first time in my life: 1. I eat 4-5 eggs first meal with peppers and a side of some meat, this is delayed as long as I can for intermittent fasting 2. Lunch salad with chicken, tuna or turkey, olive oil apple cider vinegar, black beans. 3. Pea protein with dark berries, banana and raw egg, salt before gym. 4. Pea protein after gym only if first portion of dinner will be delayed 5. Dinner is always a mix of lean meat (pork loin or chicken breast), lentils, broccoli, spinach, sardines, more egg, etc, I mix this up with vegetables and sometimes go towards more Mexican ingredients (I'm white but love Mexican so eh). All my direct carbs (wheat, rice, oats, potato etc) have been replaced with lentils and vegetables except for fruit before the gym). Since this meal is protein and vegetable heavy, I'll eat 2-3 servings over the next few hours guilt free until I go to bed. I draw from the Paleo motto "eat meat and fat until you're satiated", as long as respecting calorie limits. Seems to be working. I also take 1000mg Tongkat Ali and Fadogia Agrestis, Ashwaganda, 5-10g Creatine HCL, HMB to help prevent muscle loss in deficit, ZMA before bed.
So far my biggest loss was 7lb in just 5 days. Steadily loosing weight while increasing in strength every single workout. I use Hevy app for android to track reps and I've shattered records every workout and that isn't an exaggeration, which I'm surprised as you're supposed to only maintain or lose muscle size and strength while dieting (maybe it's the HMB?).
Workout is bro split (chest, back, shoulders, arms, legs) 5 days. I did push pull legs twice a week (Arnold split) for 2 years and was barely making progress. Then I realized as a natural I just don't have the ability to recover from that type of demand on my body without gear, so I went back to bro and the gains returned.
This makes since why he got 2m subscribers. He's legit and hilarious at the same time. He is the only one that can call me fat and out of shape, and ill just say yes Dad and keep watching.
Great content as always
I'm an endurance athlete (cycling) and in recent years, that 90g/hr of carbs has been pushed to around 120g/hr in some athletes after "training" their gut. Wonder if it'd be beneficial to go beyond 90g while lifting.
it depends on your goals, strong men do it all the time, but there is better ways of achiveing your goals, all so comes down to how the indevigal likes to eat. once i work that out with someone we can go from there to getting them adapting to the best sustainble life style for them, ps fuck diets or counting calories there both lies!!!
probably depends on how hard your lifting sessions are and the duration thereof
@@godfather9253care to elaborate on why you think counting calories is a lie?
@@BreatheElectro sure ma man, calories in calories out was pushed by corporation to push products with shit ingredants, not all calories are the same or food, so this wont work for optimal health, now if you eat just real nutrient dense food for optimal heath it works, side note counting calories is stoping befor your body gets the netrients it needs, thats why you keep eating to a clock, just cut out the foods that cos you cravings!!!, it dont take in to consideration of humans as a hole and there indevigal needs, i can go more in depth. but i hope you get the just my friend
Nothing like learning and laughing at the same time 😂
I giggled like a child with this video. Awesome. Great info, thanks
Great information, seriously.
One question though, is the tiny microphone (which works great BTW) you're holding just to make look even "huger" than you already are?
Great video, you never talked about pre workout carbs. are they important at all?
I think what he's saying is "Don't always think about carbs so much as just a pre-workout thing" He's trying to teach that it's all about the timing in conjunction with the type of training we do as well as info on the types of carbs we can and or should ingest .. the carbs you'll be using in a given training session have been ingested, digested and converted into Glycogen long before you hit that first rep. Think of it this way what you eat today will work for you tomorrow and so on. Now that does oversimplify it a bit but you get the idea.. for instance, taking complex or even some simple carbs (veggies like broccoli, etc.) right before training is kind of pointless.. they have to go to and through the GI tract and be broken down, and then converted before it's stored and ready to use. Now, if you go and train early in the a.m. and train fasted with just a pre-workout drink in your belly you should warm up and then begin your working sets, and when you have completed a few sets of a couple different exercises you will see that initial pump. Go ahead and begin sipping your intra-workout drink. I use either 24 oz. of Body Armor or plain coconut water mixed with 1/2 teaspoon of pink salt, 5 grams of creatine, 6 grams of L-Citrulline, and some type of sugar, like honey, dextrose, or even plain table sugar. You will not only notice the difference physiologically but you will get the craziest pumps you've ever had. Then after your training take in a good amount, 30-50 grams of protein and split the amount of grams between protein in your food and a post-training protein shake. I recommend some slow complex carbs and fast working simple carbs post-workout meals. I try to save a few ounces of my intra-workout drink and use it to have my vanilla protein powder (concentrate and isolate combo) drink right after training. It holds you over until you can prepare a proper post-training meal.. Sorry it's so long.. wanted to give you as much helpful info as I could.. Peace bro..
Good God he got huge!!
Great great to the point , Love it
Happy new year's you crazy man❤
This is awesome research! I guess my only concern or what my mind jumps to is the sugar levels in the bloodstream with adding all the dextrose and sucrose. Would be interesting to deep dive into that part for long term health.
As long as he's uses that fuel. It should be fine. If he ate all that sugar and went to bed that might lead to problems
Another great video, but i’m confused by the 20g creatine…isn’t that just for a creatine loading phase for saturation? Isn’t the daily maintenance dose 5g daily?
It depends on body weight. 20g is almost definitely overkill but a lot of people with a lot of muscle 10g is beneficial
As always, awesome vid!!! When are you finishing that gym/office?
Great stuff....man the drive through is busy today
I have always have a drink with me during training.
1) is water obviously.
2) juice drink (store brought or homemade), smoothie, energy drink, pre-workout (usually mixed in the juice) or whatever has some sugar or carbohydrates.
And even if I train to failure, long or hard style sessions, I do feel constant and that's without any breakfast or much food prior (which is mostly the case).
It's why one aspect of performance is heavily tide to your glycogen stores and this is definitely evidence in cardiovascular or endurance based efforts, besides anaerobic.
Carbohydrates or sugar are literally Sunlight condensed into chemical energy by the plants.
Its what brings your goals into FRUIT-ition; emphasis on the Fruit/Sugar aspect as that fuels Action.
Damn I love Ryan. But honestly my fucking brain hurts after watching him simply tell be what the hell I should do to optimize my workouts. Good job keep up the amazing work😮
Roids
Awesome video per usual Ryan. What New Balance are those?
Closing in on two million bro!
Sooo, can someone just summarize for us non English speakers :) what is in that drink at the end, and how much? :)
Dextrose.
Just get a bunch of bees and a bee house and tell them to make honey.
Wait a sec!! Ryan says you’re a baby if you drink chocolate milk but the key ingredient in his drink is pedialyte! 😂
Dude, Pedialyte is great for replenishing your electrolytes. Friends and I used to go to the store to pick up packages of the stuff before we would go out drinking. Great to help prevent hangovers. Gotta love the 80s.
@@jameshelm2847 Yes but it's for babies with the runs HAHAH Gatorade is for adults dude. Still, I'm trying this concoction! lol
@@therichbuddha3277 Gatorade is great if you want all the added crap and carbs. If you taste the original Gatorade, you have a hard time continuing to drink it. Today, Gatorade is just liquid candy.
I guess you haven't seen the latest Pedilyte commercials. They are going hardcore to adults. And if it is good for a baby's digestion, why wouldn't it be good for adults?
Genuine question, as a supplement your proper protein intake could you add the BCAAs to increase the absorption rate of your whole and complete protein? Would that be of any assistance or just adding extra leucine would do very little to aid protein uptake?
Love the vid, hard to balance blood glucose levels with so much fast acting sugars being type one, any tips ?
How has ryan not been a guest on the joe rogan experience yet? This is exactly the type of shit that gets joe all chubbed up.
Way too complicated for marginal results. Good eating habits and quality food are all you need. Besides, we already have plenty of 'science-based training CZcamsrs.' This is getting old really fast.
Great vid thanks!!
Learning occurred. As always thank you for the knowledge.
God damn! I haven’t watched you a little while, man you’ve put on some bulk! Still puttin out solid shit too.
This video was awesome!
Any attention to Pre-workout carbs ??
Good Lord, 50 years since high school chemistry and I STILL remember what a mole is. Thank you, Mr. Ignacio Garcia!
I have never seen a man go this far for a video, love it man.
I like how u keep it real
Question if you'll answer.
So I like the glyco replacement mix here of yours and I will try it for sure. Your videos are top informative.
So is my post workout shake any good?:
1 sweet potato
1banana
1cup of blue, or antioxidant mixed berries= 60 to 70 carbs. I chose 2 high glycometic and one slow.
Then I use a quality protein. Of 50-60g
5g creatine
Once in a while 15g of mct oil, but I heard fat will hinder the glycogen replacement when added, so lately I've left it out.
Any thought... reason I choose sweet potato is for testosterone and carotene.
Blueberries or antioxidant for brain and oxidant health.
Banana, well it's just a high glycometic carb and taste ok in it.
Yes some times I also add kale and spinach, but not usually, only when I'm trying to bulk and est 100 carbs, usually.
This is all mixed in 12 to 16oz of water.
What's your opinion
This is great content, its just 5:21 AM at the end of my workday and I don't have the attention span for all this data right now. I hate that CZcams records that I stopped watching and feeds that data to you as the creator, because I dont want you to be misled into not creating data dense content like this in the future.
Mans is literally BLEEDING for us, love to see it
Just wanna say that I just finished Physiology, and my man is 100% on point with his presentation of the facts here.
Bro you are looking more swoll every video you put out you can tell you practice what you preach. Thanks for the knowledge kinda figured she was blowing them lmfao. Didn't even think about consuming while i workout usually just pre and post workout meals and shakes. I'm gonna checkout that app!
Yea Ryan's pretty anabolic. Androgenic as well. Must be those nasal strips.
You know something Ryan, I'm so glad you got into the fitness side on YT cause you sucked at trying to sell real estate on here. I love your jokes; they're a very good reason to back up your videos or just watch them again. And your information is well researched which I really appreciate. You and Mr de Lauer ever thought of doing a combo video? Both of you are no BS research guys, but you tell better jokes with a dead pan face which makes them even funnier. Ever thought of doing "Stand Up?"
every video this man getting bigger and bigger
I listened to a video to tell me what I’ve been doing is what I should be doing bc Ryan’s content just lures me in like a windowless van full of candy
Great video buddy
Dude, I love watching your videos. You are so fucking hilarious.
Where you can get that water bottle ? And yes since I've added intra workout it definitely made a positive impact.