The point of all of this is that you can build muscle without the aid of supplements. The closest thing that I suggest to a client looking to build muscle is protein powder for the fast breakdown within the body. So how can you get bigger, faster and stronger without the aid of all of these supplements? The answer is simple, but the process may take a little longer than you want.

Let’s assume that everything is in working order. It has been theorized that the endocrine system can be manipulated naturally with resistance training to enhance the development of various target tissues, thereby improving performance.  If your goal is building muscle you want to take advantage of a few hormones. The primary ones to take advantage of are testosterone and growth hormone. When it comes to testosterone, both males and females release it. Males develop 10 times the amount than females though. Testosterone is the main hormone that interacts with skeletal tissue. It has direct and indirect affects on muscle growth.

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Direct affect:

• Once secreted, testosterone will travel to the target tissues of your muscle cells. It will then go to the cell’s nucleus where it will cause an increase in protein synthesis. This means that once testosterone is released, it will go to the cells of your muscle all the way down to its nucleus. Once it’s there it will basically tell the body to increase protein buildup

Indirect affect:

• Testosterone will promote growth hormone responses in the pituitary gland (more on growth hormone later).
• Causes something called Insulin-like growth factor (IGF) to be released from the liver causing protein synthesis.
• Influence the central nervous system by increasing the amount of neurotransmitters and neuromuscular junctions which will enhance muscle size.
• May also have a role in central nervous system development in long-term training.

Other important roles of GH:

• Decrease of glucose utilization/synthesis
• Increases the availability of glucose and amino acids
• Increases the transportation of amino acids (protein) across cell membranes
• Increase protein synthesis
• Increase fat lipolysis (fat breakdown)
• Increase collagen synthesis
• Stimulate cartilage growth
• Control the effects of cortisol (your stress hormone)

Looking at these two particular hormones and their roles, it is no wonder people supplement themselves through outside sources. Like it was stated earlier, the answer to building muscle is easy but the process is more complicated. Now that the roles have been defined, how do you release the two hormones to its maximum potential? When it comes to designing your workout, consider the following:

For testosterone release:

• Keep the workout under 60 minutes to prevent the excessive release of cortisol and to prevent catabolic reactions.
• The majority of your workout should be multi-joint exercises. While everyone who wants to build muscle wants big biceps, concentrate on your larger muscles first. Rows, deadlifts, squats, bench presses, before biceps curls and triceps extensions.
• Exercise later in the day is more effective for increasing overall testosterone concentrations over an entire day.
• The intensity you are training at is anywhere between 85%-95% of your 1 Repetition Max. If you don’t know your 1RM, use a weight that you can lift between 2-6 repetitions.
• Multiple sets of multiple reps (6 sets of 6 reps or 4 sets of 3,3,3,3 for example).

This is important: Your rest periods should be less than 60 seconds. If you don’t have access to a clock, your rest should be just enough to where you can catch your breath.

For growth hormone release you can combine these two variables or choose one or the other:

• Workouts with higher lactate-concentrations and associated acid-base disruptions (i.e., high intensity, 10 RM or heavy resistance, with three sets of each exercise and short, 1-minute rest periods).
• Supplement your diet with carbohydrates and protein before and after your workouts.
• The rest of the guidelines are the same as testosterone in regards to time of day, exercise selection and duration of the workout.

I personally like a circuit training format to keep the heart rate up throughout. Straight sets can also be used, just keep in mind to keep your rest periods short. The type of workout is up to you. You can choose a variety of styles: Total body, upper body/lower body circuits, compound sets, supersets, split routines etc. Keep the weight heavy and keep it moving. You will be surprised how much you can get done in an hour. This first article was about understanding the roles of testosterone and growth hormone in the body as well as exercise variables to release it. The second half to this will be an actual sample exercise program over a few months.

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WHY THIS NUTRITIONAL SUPPLEMENT IS GOOD FOR YOU:

• Increase energy and stamina
• Balanced carbohydrates for immediate and long-term fuel
• Energy is derived from two healthy and natural sources: yerba mate and green tea
• Support adrenal function and reduce stress
• Anti-inflammatory ingredients to assist with recovery after your workout

BACKGROUND ON YERBA MATE AND GREEN TEA:

Green Tea Extract has thermo genic properties which mean that it will increase your energy (calorie) burning, which is why its extract is a popular natural weight-loss product, or ingredient in combination formulas. Yerba Mate is native to subtropical South America and the leaves of yerba mate contain caffeine and are used as the main ingredient in numerous diet aids. Research on the effects of yerba mate in health and disease has confirmed its antioxidant, anti-inflammatory, antimutagenic and lipid-lowering activities.

HOW TO USE:

Vega Sport Performance Optimizer is a pre-workout beverage. Mix 1 scoop (18 g) of Vega Sport in 1 cup (250 ml) of water and drink prior to physical activity. Additional servings can be taken during prolonged exercise.

WHERE TO BUY: sequelnaturals.com Free Shipping with orders over $100

All proteins are composed of something called amino acids, which are your basic building blocks of protein.  While carbohydrates, fats and proteins contain different amounts of carbon, hydrogen and oxygen, protein differs in that it also contains about 16% nitrogen.  When your proteins are ingested, they are converted into amino acids.  After proteins are broken down in your system, they are reassembled in the body to form a variety of proteins.  Your body will then use the variety of proteins to perform several functions.

The main reason gym enthusiasts take protein (and why some people avoid it), is for tissue protein synthesis.  Others will call it structural tissue building.  Whatever which way you want to call it, people will take protein before, during and after a workout so that it can help rebuild broken down muscle tissue.  Another function of protein is for proper balance.  The nitrogen within the protein will make sure you have a proper synthetic and catabolic balance.  In other words, it is looking to see how well the muscle tissue is being maintained.  Protein will do many things for the body, but from a muscle growth standpoint, these two make the most sense.  For the most part, these functions are the reason as to why people believe in a higher protein intake than anything else.

With pros, there are also cons.  The con to increasing total caloric intake is that people may take that information and just eat as much as they can.  If 3500 calories equals one pound, then to gain muscle and weight you would have to add 3500 calories to your diet.  It makes sense when you think about it but people may focus more on the quantity as opposed to the quality of their food choices.   The con to the higher protein diet is that people may lay off of carbs and fats.  Higher protein diets have been linked to ketosis, cardiovascular disease and gout.  Some experts may also say that there will be a strain on the kidneys due to excessive protein breakdown, but based on the conversations with a few nutritionists, they are on one side or the other.

Looking at both of these concepts, which one is better?  Which one will put the least amount of damage to the body?  Dr. Mike Roussell, owner of Naked Nutrition and based out in State College, Pennsylvania says its both.  In a short conversation with Dr. Roussell, he says, “you need to be in a caloric surplus to build muscle (at a rate that is worth it).  Studies show that protein synthesis is proportional with the amount of leucine (an amino acid) in a meal.”  Leucine is one of nine essential amino acids.  They are vital to life and health.  Your body can’t manufacture any one of these nine in sufficient quantities, so you would have to take them in from an outside source.  The research Dr. Roussell was talking about was pertaining to an article in the 2009 edition of The American Institute of Nutrition.  The article titled, The Leucine Content of a Complete Meal Directs Peak Activation but not Duration of Skeletal Muscle Protein Synthesis and Mammalian Target of Rapamycin Signaling in Rats researchers tested muscle protein synthesis (MPS) and plasma leucine, among other things, at 0, 45, 90, 135, 180 and 300 minutes after consuming a four gram complete meal containing 20% whey protein.  That whey protein also contained 94 milligrams of leucine.  Prior to feeding rats the protein, they were meal fed three times a day for five days.  They then didn’t eat for a few hours and reexamined them at those times after feeding them their four gram meal.  They stated that “MPS increased from 0 to 45 minutes after the meal and reached peak values at 45 and 90 min postprandial.”  Values then returned to baseline at 180 minutes.  Plasma leucine concentrations increased at 45 minutes after the meal and remained elevated through 300 minutes.

The data that was found in this article was leading us to think that the distribution of protein intake, especially leucine, throughout the day is an important factor to optimize muscle growth response with each meal.  Pair that with the ingestion of leucine after a workout and you have a good recipe for muscle tissue repair.

Another article from The Journal of Nutrition supports this concept.  The article Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise states that “Carbohydrates, nonessential amino acids and other essential amino acids do not have stimulatory affects on protein synthesis when compared with leucine.”  It goes on to say that, “in most cases, the combination of amino acid supplements with carbohydrates produces additive effects on the stimulation of the P13-iinase and mTOR pathways, producing the maximum rates of protein synthesis during recovery.”  If it sounds confusing (and to many people it may), the author find that carbs and nonessential amino acids won’t help with muscle growth.  But carbs and essential amino acids (leucine) will help stimulate muscle growth.

Your nonessential proteins the article mentioned was pertaining to such foods as: nuts, broccoli, beans, fruits, spinach and many dark green leafy vegetables.  Your essential amino acids (or complete proteins) are any mammal, egg or fish.  From a vegan standpoint, essential amino acids will consist of any soy product and a grain called quinoa.  You can find foods highest in leucine here: Foods highest in Leucine.

In summary, to help build muscle, repair muscle at a good rate or to gain weight proper intake of food will help as opposed to one extreme or the other.  Pre-workout and post workout nutrition are very important as well.  A good mix of carbs and protein can help you reach your goals.  Another point to bring up is the timing of these nutrients.  Many people will say that you will want to ingest a carb/protein drink a half hour to an hour pre-workout, a carb rich drink during (For example, Gatorade),  protein afterwards followed by your carb/protein meal.  Based off of current research, it’s not necessarily about how much protein but rather what kind of a mix of protein and carbs you are taking in along with when you are taking it.

Always remember that at the end of the day, you will want to do what works best for you.  I am not a nutritionist.  I base my nutritional knowledge off of research, inquiries and facts.  The responsibility of a personal trainer is to not cross that line when it comes to nutritional prescription.  Giving advice, separating fact from fiction and giving suggestions are one thing.  Writing out a meal plan for them when they don’t have the credentials to do it is another.

References:

1. Norton LE, Layman DK.  The Leucine Content of a Complete Meal Directs Peak Activation but Not Duration of Skeletal Muscle Protein Synthesis and Mammalian Target of Rapamycin Signaling in Rats.  The American Institute of Nutrition.  2009.  http://www.ncbi.nlm.nih.gov/pubmed/19403715
2. Norton LE, Layman DK.  Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise.  The Journal of Nutrition.  2006; 136: S533-7.

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I am therefore in favour of ‘detoxing’ over a period of a year; by gradually taking out the harmful items in life and replacing with beneficial. A whole lifestyle change rather than a quick fix which goes nowhere. That way it is done slowly and you have far more chance of SUCCESS!  Got to be a good thing? Yes! The trouble with many of these special detox kits in a box is that they can detox the body far too fast.  Very often your body can not cope and goes into a healing crisis. What I have learned is that even starting to take probiotics can create this annoying reaction if you do not start slowly.  By starting with a less is more approach, and sticking at it, you will likely feel good, as I did.  I know I wished I’d started years ago!  Probiotics are now part of my daily staple.

So how to create health without the crisis? Baby steps are the best way to go ahead so that you can start slowly, if the packet says 1tsp then start with less.  Build up and don’t go at it with gusto only to feel worse!

Step this way….

A daily walk is a fabulous step in the right direction.  If we are not exercising the body gets sluggish and to be frank your bowels are unlikely to empty as regularly causing toxins to build up.  We are designed to run, jump, walk and wiggle.  Sitting static at a desk all day is not condusive to healthy bowels or body.

Get to know your gut

One of the main areas neglected by modern medicine is your colon, or gut.  A healthy gut means healthy digestion, elimination and mental clarity.  An unhealthy gut can mean headaches, acne and lethargy, not to mention stomach issues and pain.  I know as I was there many years ago.  What that experience taught me was never to be without a great quality probiotic.
I think probiotics are an essential part of being well as beneficial bacteria can assist with digestion of  food, alleviating skin conditions, improving sleep and all manner of other conditions.

Buy InLiven online today

SOME HISTORY ON HEMP: Hemp foods come from the same plant species as marijuana (Cannabis sativa l.), but from a special variety that contains virtually no THC (tetrahydrocannabinol), the chemical that triggers marijuana’s psychoactive effects. Hemp Protein Powder is produced when whole hemp seeds are cold-pressed to expel the oil, leaving behind a dry “cake.” This cake is then milled at low temperatures to remove some of the fibre and produce a concentrated form of protein.

WHY THEY ARE HEALTHY: Manitoba Harvest Hemp Protein Powder can supply any diet with a vegetarian source of essential fatty acids, antioxidants, vitamins, minerals, fibre, chlorophyll and a complete, balanced gluten-free source of the essential amino acids.

Hemp protein supplies enough of each of the essential amino acids to contribute to the human body’s requirements. In fact, an important aspect of hemp protein is that it is a quality source of the amino acids arginine and histidine, both of which are important for growth during childhood, and of the sulphur-containing amino acids methionine and cysteine, both of which are needed in the production of vital enzymes. Manitoba Harvest Hemp protein also contains relatively high levels of the branched-chain amino acids that are crucial in the repair and growth of lean body mass. These high levels of BCAA found in hemp are comparable to that found in meat, eggs, and dairy.

HOW TO EAT THEM: Toss 2 tablespoons of the seeds into your oatmeal, stir-fry or salad. Also, try adding Manitoba Harvest protein powder to your breakfast, or post workout smoothie for an extra dose of muscle-building protein.

WHERE TO BUY THEM: ManitobaHarvest.com

Use the Promo Code: Goop2011 to get 15% off your order on any hemp products!!

The study followed 719 people aged 12 to 80 starting when they were in the early stages of developing a cold. The participants were randomly divided up into three groups – those taking a pill they new was Echinacea, those taking no pill and those taking a pill which could be either Echinacea or a sugar pill.

The results found that cold symptoms were not reduced by taking the herb, and the duration of the cold was only seven to 10 hours less in the Echinacea group – an insignificant margin which could have been established by chance.

Also called Black Susan or cone flower, Echinacea has been used for hundreds of years as part of natural medicine. It has specifically been under the scientific microscope in recent years as a cure for the common cold, marketed as such in several over-the-counter remedy products. But this new research indicates that the Echinacea trend is due to come to an end.

However, some other holistic heavy-weights in the cold fighting category have not been ruled out by professionals as of yet. The Globe and Mail’s Leslie Beck, a Toronto-based nutritionist, stands behind Vitamin C, Zinc and garlic as effective remedies.

Beck states that while Vitamin C does not have preventative properties, taking 2,000 milligrams daily at the onset of a cold might reduce symptoms and shorten the lifespan of the virus by a full day. Zinc is believed to also reduce symptoms and cut a cold short, she points out, due to its ability to prevent replication of the virus. Dosages of Zinc should not exceed 50 milligrams per day.

And garlic is the champion as it is believed to actually prevent the onset of a cold by boosting the body’s ability to fight viruses. Raw garlic is considered more effective than cooked at both preventing colds and clearing elevators.

The answer to this is not clear, but there are various theories.

One thought is the role Vitamin D plays with respect to our bodies ability to absorb calcium. Vitamin D is produced in the skin of vertebrates after exposure to ultraviolet B light and is necessary for the proper absorption and assimilation of calcium. It is recommended that our skin is exposed to 30 minutes of direct sunlight each day to produce sufficient amounts of Vitamin D. However, herein lies the problem. Not everyone has the same type of skin. Some skin is oily, some is dry, some is fair, some is dark. And to make matters worse, the depletion of the o-zone has raised significant concerns about the potentially hazardous effect of the sun. So the majority of us slather on layers of sunblock to protect ourselves. Does this mean we are not able to get adequate amounts of UV-B to form the Vitamin D that we need? Unfortunately this is not something I can answer.

Another train of thought is the amount of protein and phosphorous our culture consumes. We live in a society in which eating mass amounts of meat and acidic foods is commonplace. I am not saying we should stop eating meat. On the contrary, I believe good quality, organic, free range meat has very important health benefits. However, I also believe that North Americans eat far too much meat, and extremely poor quality at that. An excessive amount of protein promotes calcium loss through our urine. There are many studies throughout the world which actually show that vegetarians typically have healthier, stronger, more dense bones than most meat-eaters.

Phosphorus (in soda, milk and much more) binds with the calcium rendering it unabsorbable by our bodies. That’s right, the milk we drink contains phosphorus which prevents us from getting the benefits we are conditioned to believe are there. Seems a bit counter-productive, doesn’t it? A study (Heaney RP, Weaver CM. Calcium absorption from kale. American Journal of Clinical Nutrition 1990; 51:656-657) compared the absorption of calcium from kale with the absorption from milk showing that the absorption of calcium from kale was 40.9%, compared to only 32.1% from milk.

So how can we promote our own optimal bone health? The best place to start is ensuring you are taking in adequate amounts of bio-available (absorbable) forms of calcium. Some of my favorite sources include ground sesame seeds, sesame butter (tahini), organic almond butter, organic beans (white, navy, yellow, etc), flax seeds, organic arugula, organic kale, organic collards, seaweed (nori, kombu, etc) and canned salmon (with bones). The list goes on and on.

Supplementation is another option some people may need to consider. But you will need to do your research. Many products on the market offer forms of calcium that the body has a hard time absorbing.

I found the following guideline to be useful when selecting an appropriate supplement:

• calcium asparginate: anhydrous highest amount of absorbable calcium per pill and does not require magnesium supplementation as the other supplements do.
• calcium carbonate (Tums): highest amount of calcium per pill but may cause intestinal gas and/or constipation, and is poorly absorbed
• calcium citrate: less calcium per pill but better absorbed than carbonate. No known side effects
• calcium phosphate: already too much phosphorus in average diet so avoid this form
• calcium lactate: The type of calcium in milk. Usually well absorbed, does not cause latose reaction in most people. Lactate is usually derived from lactic acid
• calcium gluconate: Usually very well tolerated, easily absorbed. Can require many pills to get any amount of calcium
• dolomite: bone meal may be contaminated with lead, know your supplier

1. Vitamin B complex.

This water soluble vitamin plays a key role in cell metabolism, and is therefore critical to energy production in the body. Vitamin B12, like the other B vitamins, is essential for key metabolic processes. It helps in the development and maintenance of red blood cells, nerve cells, and the central nervous system. Vitamin B6, also called pyridoxine, is also a water-soluble nutrient that helps in the production of neurotransmitters, which are the chemicals that allow brain and nerve cells to communicate with one another. Pyridoxine also ensures that metabolic processes such as fat, carbohydrates and protein metabolism run smoothly.

2. African Mango (Irvingia Gabonesis)

Irvingia gabonensis is a tree, that is native to West Africa. Recent attention is now being focused on the seeds of this tree because of their high fiber content. The fiber increases removal of cholesterol from the body. Irvingia gabonensis seeds delay stomach emptying, leading to a more gradual absorption of dietary sugar. Like other soluble fibers, Irvingia gabonensis seed fibre can bind to bile acids in the gut and carry them out of the body in the faeces, which requires the body to convert more cholesterol into bile acids. This can result in the lowering of blood cholesterol as well as other blood lipids. In a study to evaluate the efficacy of Irvingia gabonensis seeds in the management of obesity performed at the Faculty of Science, University of Yaounde I, Cameroon, the following results were found.

This was carried out as a double blind randomised study involving 40 subjects (mean age 42.4 years). Twenty-eight subjects received Irvingia gabonensis (IG) (1.05 g three time a day for one month) while 12 were on placebo (P) and the same schedule. During the one-month study period all subjects were on a normocaloric diet evaluated every week by a dietetic record book. At the end, the mean body weight of the IG group was decreased by 5.26 ± 2.37% (p < 0.0001) and that of the placebo group by 1.32 ± 0.41% (p < 0.02). The difference observed between the IG and the placebo groups was significant (p < 0.01). The obese patients under Irvingia gabonensis treatment also had a significant decrease of total cholesterol, LDL-cholesterol, triglycerides, and an increase of HDL-cholesterol.”

3. Multivitamin

People who are dieting do not get enough essential vitamins and the body can become depleted of nutrients, which in turn can slow down your metabolism and can be extremely difficult to lose weight. A team of researchers for the Fred Hutchinson Cancer Research Centre in Seattle announced the results of a study involving nearly 15,000 subjects. After following the subjects’ medical histories, diets and supplement intakes for about ten years, the Hutchinson team found that multivitamins were associated with weight loss among subjects who were overweight or obese at the outset of the study. Undeniably, it makes sense to take a good multivitamin every day. It’s not heavy on the wallet and research is accumulating that long-term multivitamin use may provide a host of positive health benefits, besides weight loss.

Children are not getting enough calcium in their diet, in large part because they drink soda instead of milk. Drinking soda adversely affects calcium absorption. The phosphoric acid in soda neutralizes the hydrochloric acid in your stomach, which then adversely affects digestion and the body’s ability to absorb calcium. In the United States, children have traditionally consumed much of their calcium from milk. But children are drinking less milk and school purchases reflect this trend. From 1985 to 1997, school districts decreased the amount of milk they bought by nearly 30% and increased purchases of soda by 1,100%. Today in fact, 56% to 85% of school age children consume at least one soft drink daily.

Unfortunately, the problem extends beyond young children. According to the U.S. Department of Agriculture, only 13.5% of girls and 36.3% of boys age 12 to 19 in the United States get the recommended daily amount of calcium, placing them at serious risk for osteoporosis and other bone diseases. A recent study from Harvard University reported that teenage girls who drink soda were three times more likely to have a bone fracture than girls who do not, and that physically active girls who drink cola beverages were five times more likely to have had a bone fracture. Compounding this situation is the fact that nearly 90% of adult bone mass is established by 20 years of age. It would seem the nation’s youth are in the midst of a calcium crisis.

Here are several ways to help avoid calcium loss in children:

1. Children should drink plain water instead of soft drinks. It is recommended that they drink one quart of water for every 50 pounds of body weight.
2. Decrease soda consumption gradually. If a teenager is drinking three cans a day, start by reducing the amount to two cans per day for the first week, one can per day the second week, and so on. Experiment with different bottled and flavoured waters for variety.
3. Children should drink at least two glasses of low-fat or fat-free milk a day. If they have lactose intolerance, use soy or calcium fortified rice milk. Below is a list of common sources of calcium rich foods. Read foods labels and compare calcium content in foods.
4. Encourage children to eat a diet rich in calcium. Dairy products are a good source of calcium and contribute to a large percentage of our dietary calcium. Below is a list of common sources of calcium rich foods. Read foods labels and compare calcium content in foods.
5. If children are unable to consume dairy products, or if their calcium intake is low for other reasons, they might benefit from calcium with vitamin D supplements. Consult your doctor for more details.

The following list is the recommended daily intake for calcium by The National Institutes of Health:

What are some strategies for change?
Sources of Calcium-Rich Food

Compared to some muscle building supplements, whey protein is more of a general fitness product that helps to speed up the recovery of muscles after a workout. It also can, in some instances, help athletes and fitness enthusiasts become stronger faster.

Here is a look at six different types of protein sources available in products at health food and supplement stores.

1. Whey protein is the most commonly used type of protein. This is because it is absorbed by the body very fast and easily. It also contains high levels of all the essential amino acids and branched-chain amino acids. Whey protein also contains the highest amount of the amino acid cysteine which is key for the biosynthesis of glutathione.
2. Casein protein (or milk protein) is the richest in glutamine, an amino acid that reportedly helps in recovery, and has casomorphin which helps the body to absorb the amino acids over long periods of time.
3. Soy protein (Soybeans) contain isoflavones, a type of phytoestrogen. Soybeans are the only plant food that has all of the essential amino acids our body requires, making it a complete protein.
4. Egg white protein Egg-white is composed of 40 different types of proteins and is almost pure protein, making egg white protein powder a very popular choice.
5. Hemp seed protein The hemp seed contains complete and highly-digestible protein and hemp oil is high in essential fatty acids.
6. Rice protein Naturally prominent in rice protein, tryptophan helps the body fabricate serotonin. With more readily available serotonin in the system, mood will be elevated, resulting in fewer sugar and starch cravings.

Even Hollywood has jumped on the protein supplement bandwagon. Fergie who always looks stunning and exercises regularly, gets some help through a protein powder called Ultima Power shake mix which is micronutrient-fortified, rich in protein, and promotes fat loss and muscle gain. Marvel’s ‘Thor’ is coming to the big screen next summer and the film’s leading man, 26-year-old Aussie star Chris Hemsworth revealed that he had to bulk up over the course of six months for the role by eating clean proteins and drinking  a lot of protein shakes. A Beverly Hills skin specialist, Sonya Dakar, who is best known for advising her clients that healthy skin begins with a healthy body, has just released an FDA-approved supplement collection called Beauty Boot Camp.

We want to know which protein powder you throw in the blender and drink after your workouts? Leave a comment below.