Introduction

The purpose of this recipe is to provide a customisable post-workout drink that:

• is based on wholefoods
• stimulates MPS (muscle-protein synthesis) by:
  • maximising testosterone production
  • spikes insulin (an anabolic hormone that ferries nutrients to muscle cells) (if not intermittent fasting) (in order to turn on AMPK and activate GLUT-4 (see this video for explanation))
  • boosting protein intake (if nec., though potentially only 0.6g/lb bodyweight required)
• supplying BCAAs, esp. leucine, to signal MPS to the body
• optionally provides fast-digesting carbohydrates (to replenish glycogen stores if training session was long & hard (rare case))
• is low is fructose (which some studies have shown is ineffective at replenishing muscle glycogen).

Customisation (using this recipe)

Protein may be enough to sufficiently spike insulin; however, if workout was long & intense, add more from the "Carbs" section.

On Different Proteins

• Pea

  Biological Value: 65

• Soy

Biological value: 73

• Rice

Biological value: 83

• Egg

BV: 100

Research

Foods high in sucrose &/or glucose (but low in fructose) are best post-workout. Starchy carbs are good too (REF).

"For muscle and strength development, […] take high-quality, pure whey protein in a dose of at least 20 grams."

"whey protein elicits a large insulin release" 1

"Try taking 2 to 10 grams of vitamin C to aid in the clearance of cortisol." 1

"for strength training [glycogen resynthesis] not even a concern"

"whereas whey protein is a fast-digesting protein and casein is a slow-digesting protein, the rate of digestion for rice protein falls in between them"

"pea protein is rich in lysine and a number of other aminos such as arginine and glutamic acid, both of which lend support during intense physical exertion and subsequent workout recovery. Equally important to the athlete, pea protein offers a wealth of the crucial branched-chain amino acids isoleucine, leucine, and valine, which have been shown to contribute to muscle protein synthesis and support recovery from exercise" 3

"Rich in glutamine, which promotes muscle recovery, brown rice protein powder can also make a great post workout shake alternative."

"enzymes help to reduce the digestive load placed on the body from protein supplementation, while also providing maximum nutrient availability for muscle recovery and rebuilding"

"good sources [of leucine] include dried spirulina, a seaweed product, with almost 3 grams in 1/2 cup"

Rice protein is rich in cysteine & methionine

I read somewhere that it's recommended to consume 5g of Leucine post workout This correponds nto Xg of whey protein isolate. However, this video dictates that 3g leucine is enough to maximally stimulate MPS.

it’s best not to take [vitamin-C supplement] after a workout as isolated antioxidants can negate the insulin sensitivity gained from exercise.

Thomas DeLauer recommends against consuming the same thing every time post-workout, but rather rotating around, e.g., whey isolate—>pea protein—>meat.

BCAAs

"Supplementing BCAAs prevents a serum decline in BCAAs, which occurs during exercise. A serum decline would normally cause a tryptophan influx into the brain, followed by serotonin production, which causes fatigue." (summary from examine.com)

A main reason that Thomas DeLauer sips BCAAs throughout the day is to maintain lean muscle-mass while on a caloric-deficit diet (as he explains in this video).

BCAAs are not suitable in combination with fasting or ketosis that is intended to maximise HGH while minimising insulin (REF).

Ingredients

Ashwaganda {chocolate flavours}

David Wolfe: Male virility tonic herb; works together w/ tulsi; activity ranges from supporting healthy male reproductive function, to supporting healthy thyroid. Women can take too; helps to convert T4 to T3 -- it's a metabolic assistant to the thyroid. Included for the tonic qualities, the minerals & the nutrients. Start with 1/8 tsp, then work up to 1/2 tsp, then go higher. Has almost coffee/chocolate flavour profile.

Poliquin:

The best supplements for increasing testosterone [include] ashwagandha. […] ashwagandha mitigates cortisol and improves DHEA (the ultimate stress management hormone) which in turn increases testosterone.

Nutritional Yeast

Extremely high in protein (≈50%), and consuming the particular fiber that's in nutritional yeast immediately post-workout can increase monocyte levels in bloodstream (helping immune system & workout recovery).

Mucuna

A bean from Africa & Asia that is effective at low doses as a regulator of certain hormones & neurotransmitters. It's the richest known natural source of L-Dopa, the pre-cursor to the neurotransmitter dopamine, which promotes sexual function, body-fat loss & muscle gains. It is used as a mood-enhancer due to it's containing serotonin & a pre-cursor to dopamine. It has beneficial effects for the kidneys & adrenals, and it turns on neurotransmitters activating genius & sustained mental-focus (CITATIONS NEEDED). Wolfe: nutrient profile among best in world of any herb; rich in tryptomines (e.g. tryptophan), rich in beta-carbolenes (feel-good substance), rich in L-DOPA, can transform kidney & adrenal power (include in adrenal rejuvenation program); start w/ 1tsp, gradually working up to 1Tbsp. Strong affinity for chocolate.

Supplement-wise, 5g of Mucuna Prurients dried powder has been used with efficacy in some human studies on Parkinson's Disease and Fertility. This dose or doses upwards of it should be a good starting point.

Mucuna recommendations have included: 5g/day or 4tsp/day

Poliquin:

The best supplements for increasing testosterone [includes] mucuna pruriens […] Mucuna supports levels of lutenizing hormone which is a signaling hormone that the brain uses to communicate with the testes to intiate more testosterone production. Mucuna also increases the neurotransmitter dopamine which in turn supports mood, energy, and growth hormone production.

TO DO

Base recipe on Poliquin's testosterone blend thingy

Assess whether it's true that glutamine & leucine are the most important amino acids to have in the drink.

Inspiration Products

QuadriCarb: Glucose polymer maltodextrin, dextrose monohydrate, D-Ribose, fructose.

Vega® Clean* Protein: Pea protein, Hemp protein, Pumpkin seed protein, Alfalfa protein, Bromelain Contains 2 percent or less of: Natural vanilla flavor, Xanthan gum, Stevia extract, Natural caramel flavor, Sea Salt.

Chocolate Pea Protein Shake: 3/4 cup water, 1 frozen banana, 1 soft Medjool date , pitted (optional, for sweetness), 2 tablespoons raw cacao powder, 1/2 teaspoon vanilla extract (alcohol-free, if desired), 2 tablespoons pea protein powder, 1 cup ice cubes

Vanilla flavour high protein shake by "Prana Protein": Protein blend (organic pumpkin seed protein, milk protein (soy lecithin), organic sunflower protein), coconut milk powder (milk), soy nuts,, chia seed powder, organic flax flour, flavours, yeast extract, psyllium husk powder, dried orange pulp, sweetener: rebaudioside A (stevia rebaudiana extract).

Performance Protein by Form: Organic Pea Protein Isolate, Fat Reduced Cocoa Powder (7%)**, Brown Rice Protein, Algavia® (Whole Algal, Mixed Tocopherols), Hemp Protein, Sea Salt, Digezyme® (Maltodextrin, Amylase, Protease, Lactase, Lipase, Cellulase), Sweetener (Stevia, Thaumatin), Curcumin C3, Bioperine® (Black Pepper Extract), Probiotic (Lactobacillus Acidophilus).

Vega Sport® Recovery: Vitamin A palmitate, thiamine hydrochloride, riboflavin, niacinamide, folic acid, biotin, calcium D-pantothenate, magnesium citrate, zinc citrate, sodium chloride, potassium citrate, yellow pea protein (4.2g), gelatinised maca root, glucosamine hydrochloride, sprouted whole-grain brown-rice protein, L-arginine, devil's claw root extract, American ginseng root, 4% ginsenoside, astragalus root, turmeric root, 95% curcuminoids, cayenne (fruit).

Raw Sport "Repair": Bio Fermented pea protein Uk Hemp protein powder BCAA'S from sunflower Tumeric Extract (95% curcumoids) Coconut water powder Grey sea salt Moringa powder Chlorella powder Baobab powder Live bacteria blend (lactobacillus acidophilus (NCFM) lactobacillus rhamnosus(CUL63) Bifidobacterium animalis subsp. Lactis (CUL62) Bifidobacterium bifidum (CUL63) Arriba Nacional Cacao powder Ginger extract, Papain, Peppermint leaf Fennel seed katemfe fruit extract (Thaumatin sweetener)

Revolution Food's "Raw Vegan Plant Based Mixed Berry Protein Powder":

• PROTEIN BLEND (Isolated Pea Protein Isolated Hemp Protein) Hemp Protein, Moringa, Chlorella, DIGESTIVE COMPLEX (Betaine HCL, Ginger Extract (20:1) Papain,Peppermint leaf, Fennel Seed, Amylase, Bromelain, Lipase, Protease) Stevia Extract, Natural Berry Flavouring.

the good guru: Pea Protein, Organic Pumpkin Seed Protein, Organic Sunflower Protein (Heliaflor®55), Natural Flavourings (Vanilla Berry), Xanthan Gum, Salt, Citric Acid, Montmorency Cherry (Extract 50:1), Turmeric (Extract 25:1 BCM-95®), Stevia.

Sunwarrior Plus:

• Proprietary protein blend (pea, brown rice, quinoa, chia seed, amaranth)

Motion Nutrition Organic Vegan Post-Workout Recovery:

• red banana powder, freeze-dried coconut water powder, pea protein, maqui powder, pomegranate juice powder, coconut flour, rice protein, wheatgrass powder, maitake mushroom extract. certified organic ingredient.

Alchemy Organic Super Blends Sport Elixir Multi-Vitamins:

• Pea protein, lucuma, wheatgrass, hemp protein, açai & camu camu

Dr Mercola Vegan Protein Vanilla:

• Protein blend (Pea protein concentrate. Hemp protein. Chia protein. Potato protein. Chlorella. Fiber Blend (Acacia Fiber, Inulin (from Chicory). Bamboo Fiber. Pea Fiber. Apple Fiber). Cocoa Powder. Sunflower Oil. Natural Flavours. Medium Chain Triglycerides. Potassium Citrate. Sodium Citrate. Animal Free Enzyme Blend (Bromelain, Protease, Amylase, Lipase). Luo Han Juice Concentrate (from sweetness). Xanthan Gum.

CHANGE LOG

11/02/2018 Removed L-Glutamine due to a lack of scientific evidence on its effectiveness as a post-workout supplement.