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start going over the back issues of the JISSN). The advice then is to consider +&D-9/07 U&*9 T"'-' F/#= " 2*,#/D/#"2/0 ( 2/0-9", '*II,-2-0#3
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It Appears That There Are Performance Benets To Be Had From
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The science: If we have sufcient nitrate in our diets, then we are able to elevate
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muscle efciency is an important aspect of performance across the board.
For more on this topic, check out the Guru Performance Podcast, episode 54.
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Have a question or need clarication? Feel free to hit me up in -"#$ $,'-#(1=$
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6? 7#,19 in this context refers to anything from a snack (protein shake for example) to a real food meal (protein, veggies, fats and carbs). I am not including a low-calorie pre-workout supplement such as Jack3D (whatever is the trend these days), or BCAAs in this denition.
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(1/ .+1=, <-..02FP it can be benecial psychologically to have fewer meals because you can eat more at each meal. This is one of the benets of skipping T9-"BW"'# ^ -0"T,/07 ,"97-9 ,*0+=-' "01 1/00-9'3 \0- 2-", " 1"U /' '/2I,U 0&#
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Glycogen depletion requires roughly 90-120 minutes of continuous work on a single muscle group, and you must use those same muscles competitively within
the same day need to worry about maximal speed of glycogen restoration.
If you are an endurance athlete, then some quick carbs* after your rst workout of the day is a good idea. (*A sports drink or other easily digestible carb.) 75 2(/=4, 1(- &1 ,10/4&1', &-"+,-, -",4, #$ 1( 1,,0 -( 3(442 &8(/- #-6
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l Within two hours of nishing your training l >1/, <341/0,= ;1=. @1/Z1-. .+32 W,91/, l E17, <3/W= ;1=. @1/Z1-.
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6@",'-'-56 refers specically to purposeful weight training, not random exercise.
‘Post workout’ 4,5,4$ -( -", -#),54&), 8,-3,,1 3",1 2(/ -4 &10 -", -#),
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6A)3 +)781#3#1: $,.3#(9 4,5,4$ -( -4#1. '&44#,0 (/- #1 -", $-&-, 3",4, -",4, have been one or more meals consumed earlier in the day. BCAA consumption immediately prior to ‘training’ counts as not completely fasted and is a viable (*-#(16
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