Get The Most Out Of Your Workouts
Get The Most Out Of Your Workouts For Faster Results!
What are victories made of? Using nutrition to increase recovery and performance affects in-competition -or training- results. If you want to improve performance, getting the most from your workouts is the best way. One way to do this is to increase fueling capabilities which can improve energy and recovery allowing improvements in intensity and focus, especially for those athletes that train more than once a day. For these athletes recovery is critical. If you can come back the next day or later in the same day and hit the session hard, you can see better results.
Nutrition as a means to improve physical performance and recovery is nothing new. Scientific research is constantly enabling us to positively affect the performance athletes have in training and competition. Getting the most out of training sessions is by far the best method to improve performance. Better methods of fueling can dramatically improve available energy and recovery, thus allowing a constant improvement in training focus and intensity. Especially for athletes who train multiple times in one day or those who train at night and then again early the next morning, superior recovery is crucial. The ability to come back later in the day and attack the training session with the greatest intensity possible can make or break the results. Essentially, this is what victories are made of. Carbohydrates
Having enough energy available for training is crucial. Poor performance, low intensity and poor focus, during athletic endeavors can be traced to low glycogen levels. [1-11]. Enough stored glycogen can lead to a decrease in the rate of perceived exertion (RPE) and can result in an increase in endurance, without the need to carb load . These findings do not apply to endurance activities alone, they apply to strength training and other activities, even those that last only 30-minutes [2,6,7,8,13]. The ability to maintain training intensity is reduced dramatically if glucose availability is limited.
The best method to increase glucose availability while training is to drink a carbohydrate beverage immediately prior to and while you exercise. This works better if prior meals consisted of low amounts of carbohydrate.
If muscle glycogen levels are low, this can result in a larger degradation of muscle protein [14,15] with a few of the amino acids used directly as fuel. Others are converted to alanine, by way of glutamate. Alanine, pyruvate, and lactate are used for gluconeogenesis to fill the gap for glucose created by inadequate dietary consumption. Amino acids can make up as much as 10% of the total energy metabolized during exercise . Leucine and other amino acids used for fuel puts a carbon strain on the TCA-cycle, which maintains the increased energy demands of exercise. If muscle protein catabolism increases, performance is then greatly limited and losses of excess muscle protein will result, thereby increasing the recovery time.
Vendetta by Xtreme Formulations should be consumed immediately prior to and/or during training  to taken advantage of the protein sparing effects as the moderate and fast acting carbohydrates will allow for quick availability. Large amounts of slow digesting carbohydrates have a negative impact on your performance. As well, large amounts of sugars and fiber can create a strain on the metabolic system. These both have very slow digestion times. While in the stomach and small intestine, they compete with your body while exercising for such things as energy, water and blood flow. This results in poor performance and an upset stomach.
Consuming carbohydrates that are in the upper half of the glycemic index shouldn't cause concern, as none of the nutrients will have the chance to be stored as fat. Once the glucose is circulating, it will be taken up by the working cells and will be used as fuel which in turn leads to a shift in the source of energy to replenish ATP and creatine-phosphate levels.
In the beginning exercise stages, muscle glycogen is the main source of energy to replenish the immediate energy systems. As stored levels start to deplete, a greater emphasis is placed on blood glucose which can have major implications on weight training. With the popularity of low carbohydrate diets, stored glycogen levels can be below the 15g/kg upper range which creates a considerable decrease while training due to the cumulative effects of exercise. Short-term high intensity exercise with short rest periods or active rest periods will cause a significant level of muscle glycogenolysis. There seems to be a linear relationship between exercising intensity, muscle glycogenolysis and external work performed . In fact, during resistance exercise levels of muscle glycogenolysis have been reported to be similar to those obtained during high intensity cycling, demonstrating the benefits of this nutritional approach [17-19]. The result is that training intensity can severely drop off as soon as short-term energy stores are depleted.
You can create a metabolic switch sooner in your workout if you consume energy immediately before and during training. The active muscle cells will not use as much stored glycogen during training because of the available blood glucose. This will result in a prolonged effect on training performance as well as a jump-start to recovery.
This is an approach that will improve performance yet there is still concern with other possible repercussions, namely rebound hypoglycemia, which is often associated with ingesting high glycemic carbohydrates around exercise. The information that surrounds this metabolic state is largely overrated. When researchers created this environment in subjects, it usually had little impact on performance levels .What has a strong positive impact is the availability of nutrients. For those users that are very sensitive, more of the drink should be consumed while training.
A well thought out combination of carbohydrates helps improve the metabolic response during and after exercise. Adding small amounts of fructose that is bound to glucose, such as sucrose, does the job. However, large amounts of fructose will push results in a negative direction. Poor fructose absorption has been shown at levels above 20-50 grams which can cause upset stomachs . Partly due to an increased rate of absorption, consuming fructose with glucose raises the level to the point where stomach distress disappears . The glycemic index of sucrose is about 60, it helps to prolong the metabolic process just enough without causing problems. The best results are obtained when blended with additional glucose (dextrose). The fructose is converted to glucose in the liver and used to replenish local glycogen stores. This results in a lasting effect on energy levels and prepares the body for recovery.
Vendetta contains the right combination of carbohydrates with half of the carbohydrate blend sucrose and the other half dextrose. This means only 25% of the total is free fructose. As an example, in one serving only 7.5 grams will be fructose. Sucrose is also a powerful osmolyte, helping to maintain proper rates of enzymatic reactions at these lower concentrations leading to improved performance and better recovery. If that's not enough Vendetta goes even farther.
The Essential Factor
It's well known that amino acids are important to growth and recovery, however, a few people argue that adding amino acids to workout drinks does not have much value, that they seem to make minor , instant performance improvements. Yet the point here is that there is a jump-start on recovery and growth, while also improving the utilization rate of nutrients. Protein synthesis is only modestly affected by an increase in insulin and carbs without aminos, in fact insulin really only activates the translation pathway. By making amino acids available, the metabolic response is improved. As an example, Leucotomy is essential to muscle protein synthesis [24,25].
The type of protein used in sports drinks is critical for several reasons: protein powders such as micellar casein, calcium caseinate, and milk protein isolate take too long to digest. Slow digesting proteins can cause a uncomfortable feeling in the stomach during your workout. Drinking this type of protein causes a competing environment with your muscles for energy and fluids. Blood flow to working muscles can be reduced by as much as 20% which is not much of a positive result if you're trying to increase nutrient delivery through increased blood flow.
Whey protein concentrate is also poor choice because the higher levels of lactose that exist. While it would seem that whey protein isolates or hydrolyzed whey proteins would be the logical choice, but in fact they are not the best choice for creating an ideal anabolic environment.
The best choice to increase anabolism is a blend of 8 essential amino acids (EAA). The many benefits of these 8 EAA( do not include tryptophan due to the sedative effects) is partly due to their side chain structure: side chains decide the metabolic pathways of each individual amino acid.
The chain structures of each of the nine EAA are unable to undergo transamination to any meaningful extent and therefore need to be ingested in adequate amounts, this is why they are called nutritionally essential. Cells quickly up-regulate protein translation in response to circulating EAA which leads to greater levels of anabolism. The response to ingested EAA are great enough that the non-essential amino acids (NEAA) are not required to stimulate the translation process [25,26].
Compared to two, six-gram servings of mixed amino acids, a single six gram serving is more effective[25,26]. This refers to free form amino acids only, not peptide bonded.
The use of free form, essential aminos creates a super hyperaminoacidemic environment that stimulates anabolism. Essential amino acids are the fastest absorbed of all the amino acids  with methionine, leucine, isoleucine, and valine the fastest absorbing of all. Exercising muscles do not compete with the stomach and digestive tract for digestion of the nutrients. This means nutrients are made available quickly, creating positive benefits, one being increased nitrogen balance (NB) leading to new growth.
The increase in NB is a result of increased muscle protein anabolism, not just a decrease in protein degradation [25-28]. This is a critical: it means you can go past suppressing muscle breakdown and stimulate the muscles to recover and grow. This recovery growth is on top of the body's normal physiologic rate . These benefits are in response to intake at almost any time but the timing can make a big difference in your results.
Vendetta creates an anabolic environment with a scientific blend of free form amino acids. With Vendetta allows you to improve performance and improve recovery and growth.
Drink. Train. Grow.
Exercise causes numerous responses throughout the body: along with the function of delivering oxygen and removing waste products as well as increased circulation to active cells making available vital nutrients. Active cells up-regulate receptors looking for the nutrients they are going to need. In turn the sympathetic nervous system regulates blood distribution by increasing vasoconstriction in areas less in need for blood supply in turn directing blood flow to the appropriate active cells.
It's well known that circulation to the muscles is dramatically increased during exercise. In fact, exercise creates an environment in excess of 300% more blood flow to active muscles. During intense exercise, about 60% of cardiac output is directed to active muscle cells.
Increased circulation creates a open window to drive nutrients into the cells that need it most. Usually in this case insulin secretion is required for insertion of GLUT 4 transporters into the plasma membrane of muscle cells, but this is also stimulated by repeated muscle contractions, so along with increased muscular contraction and insulin levels, the greatest level of transporter saturation can be achieved. [The main role of including carbohydrates is to increase energy availability and spare protein.]
Taking in the right nutrients before training appears to increase the blood flow level directed to working muscles. When looking at resistance training, correct pre-training nutrients greatly increases blood flow further, over 50% both during both and after training as opposed to the same nutrients being consumed post training . Nutrient delivery to the working muscles is about 260% greater with nutrients taken during training as opposed to no nutrient consumption at all.
What's more impressive is that pre-training consumption outperforms the post-training meal in the hours right after training. The response to the post training meal will begin to decline about one-hour after consumption, while metabolic responses to pre-training consumption are still active. More nutrients are absorbed by the active muscle cells,along with a greater percentage applied to protein synthesis. The greater response to pre-training intake leads to greater muscle protein synthesis during the recovery period as opposed to the post training consumption of the same nutrients.
While Vendetta is a great post training meal,consuming Vendetta immediately before and/or during training will cause the most effective results.
Clinical research indicates that the best nutritional approach to increase muscle protein synthesis in the training window time-frame is a carbohydrate and EAA blend taken right before training. However, the numbers that surround the research as to the best amounts of each is not as clear. There is a somewhat linear relationship in regards to the EAA and the amounts taken in orally. The more that's consumed, the better the results. There is a limit , but it's unclear where exactly where that limit is. However,what we can do is make general guidelines to help guide the proper intake.
Here are those guidelines:
Essential Amino Acids: A blend of 8 essential amino acids with a higher amount of Leucine, about 30-35% of the entire EAA blend, or at least 4-5 grams. 0.15 - 0.2 g/kg immediately before training.
A 50/50 blend of glucose and sucrose (note: sucrose is a disaccharide comprised of 50% glucose and 50% fructose) 0.3 - 0.4 g/kg right before training ( there is approximately 2.2kg per pound)