Post-Workout Catabolic Control

» Take this anticatabolic stack immediately after your workouts along with a 40-gram protein shake to keep your cortisol levels at bay and maximize your muscle growth.

SUPPLEMENT             DOSE

 

PHOSPHATIDYLSERINE     800mg

BCAAs                  5-10 g

GATORADE               32 oz.

Source:

CATABOLIC CONTROL. By: Stoppani, Jim, Joe Weider's Muscle & Fitness, 07445105, Jul2007, Vol. 68, Issue 7

Premium Post Workout Muscle Builder | Pure BCAAs + Creatine + Vitamin D3 + L-Glutamine + HMB + Laxogenin + Epicatechin | Supports Rapid Lean Muscle Growth & Recovery in Men and Women

​Building Muscle just got a whole a lot easier…

Sheer BUILD is a premium post workout supplement scientifically formulated to help you build muscle faster than you’ve experienced before…



Like all Sheer Strength Labs supplements, Sheer BUILD is built on proven ingredients, which is why it's a perfect ally to help you build muscle, recover faster, and experience better results from your workouts.



KEY BENEFITS:

RAPID MUSCLE GROWTH – The muscle building ingredients used in Sheer BUILD are used for a reason – they are proven by research. Your goal is to gain a competitive edge and help your body build muscle faster than it can on its own. That’s exactly what Sheer BUILD is designed to do.

REDUCE RECOVERY TIME & STOP FEELING SORE – Overtraining can stunt the results of even experienced weightlifters and athletes. To build muscle and strength faster, you need your body to recover faster. Sheer BUILD is formulated with pure creatine, BCAA, L Carnitine, and other research-backed ingredients that have been shown to help reduce soreness, repair your muscle tissue faster, and accelerate your progress.

GET STRONGER, FASTER – You’ve shown you’re committed to hitting the gym to get bigger and stronger - however if you don’t give your body the fuel it needs to build muscle, you will miss out on gains in strength and power. With Sheer BUILD, you’ll notice your strength increasing after just a few uses. To top it all off, we stand by our products 100%. You either add muscle and strength, or you pay nothing.

Super Protein Stack

I don’t think there’s any research on combining these ingredients beyond a whey and casein blend, but we’re bodybuilders which means we experiment outside of the box.

Casein            10 – 25 grams

Whey              10 – 25 grams

BCAA 2:1:1    5 – 15 grams

Glutamine     5 grams

You could always add in 1 – 3 grams of HMB if you have the cash.

The protein content in Quest is about 52 percent whey and 48 percent casein.

The protein content in Muscle Milk is about 20 percent whey and 80 percent casein.




The protein content in Pro-JYM is about 10 percent egg, 40 percent whey and 50 percent casein.

Reference from Suppversity:

Whey + Casein - A Superior Post-Workout Shake in Theory (Fast + Slow) and Practice (Results of a 10-Week Study)

Table 2: As you can see, the supplements were isocaloric. Differences in the energy intake from the supplement, which had be consumed as quickly as possible, but ideally within 2 hours, following the workouts on training days and in the morning ( 9:00 AM) of nontraining days, can thus not explain the different study outcomes (Kerksick. 2006)

References:

• Atherton, Philip J., et al. "Distinct anabolic signalling responses to amino acids in C2C12 skeletal muscle cells." Amino acids 38.5 (2010): 1533-1539.
• Blomstrand, Eva, and Bengt Saltin. "BCAA intake affects protein metabolism in muscle after but not during exercise in humans." American Journal of Physiology-Endocrinology And Metabolism 281.2 (2001): E365-E374.
• Chad M., et al. "The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training." The Journal of Strength & Conditioning Research 20.3 (2006): 643-653.
• Sharp, Carwyn PM, and David R. Pearson. "Amino acid supplements and recovery from high-intensity resistance training." The Journal of Strength & Conditioning Research 24.4 (2010): 1125-1130.

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Excerpt from SuppVersity: Whey + Casein - A Superior Post-Workout Shake...

SuppVersity - Nutrition and Exercise Science for Everyone: Whey + Casein - A Superior Post-Workout Shake in T...: Casein & whey - Many companies sell both. For a good reason! It appears to be logical. By combining whey and casein in your post-workout...

What this study shows, is not that training in a higher rep range of 10 reps per set is more anabolic than training in the 6-8 range. What the study at hand shows is that the combination of plain whey and casein proteins is vastly superior to the funky "BCAA-powered" and "glutamine enhanced" protein powders you will see in the stores and in shiny advertisments.

And let's be honest, in view of the way the fast and slow digesting proteins facilitate long-lasting elevations of amino acids in the blood (=hyperaminoacidemia), the results of this study are not exactly surprising.

The protein content in Quest is about 52 percent whey and 48 percent casein.

The protein content in Muscle Milk is about 20 percent whey and 80 percent casein.

 


The protein content in Pro-JYM is about 10 percent egg, 40 percent whey and 50 percent casein.

References:

• Atherton, Philip J., et al. "Distinct anabolic signalling responses to amino acids in C2C12 skeletal muscle cells." Amino acids 38.5 (2010): 1533-1539.
• Blomstrand, Eva, and Bengt Saltin. "BCAA intake affects protein metabolism in muscle after but not during exercise in humans." American Journal of Physiology-Endocrinology And Metabolism 281.2 (2001): E365-E374.
• Chad M., et al. "The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training." The Journal of Strength & Conditioning Research 20.3 (2006): 643-653.
• Sharp, Carwyn PM, and David R. Pearson. "Amino acid supplements and recovery from high-intensity resistance training." The Journal of Strength & Conditioning Research 24.4 (2010): 1125-1130.

Optimum Nutrition Oats and Whey Protein Powder

Optimum Nutrition Oats and Whey Protein Powder, Naturally Flavored Milk Chocolate, 3 Pound

From the manufacturer:

Oats and whey are fundamental elements of an athlete's diet. Naturally low in sugar, oats supply slow-burning complex carbohydrates and hunger-filling dietary fiber. Whey proteins are readily digested and provide considerable amounts of essential amino acids, especially the three branched chain amino acids (BCAAs). Optimum Nutrition's Natural 100% Oats & Whey combines the benefits of these nutritional powerhouses in a smooth, drinkable shake that's quick to prepare and equally easy to clean up after. Each serving packs in 24 grams of all-whey protein and as much fiber as a big bowl of oatmeal. Better yet, it tastes great, and it goes down easy. As the name suggests, Natural 100% Oats & Whey is free of artificial flavors and sweeteners. So naturally, it's great for breakfast, after workouts, and anytime that you're looking for an on-the-go meal.

Quality Counts: GMP Certified Products
Optimum Nutrition's commitment to quality is evident throughout the entire product development process. As a continued measure of quality, all vendors must provide a Certificate of Analysis for each raw material supplied. The certified analyses are also verified through random in-house and independent laboratory testing. To further diminish any chance of physical, chemical, and microbiological contaminants, ON has established and implemented a Hazard Analysis Critical Control Point (HACCP) program. Quality assurance professionals make routine checks on all storage, blending, and production areas and conduct daily inspections.

ON is proud that its in-house manufacturing operation has been registered under the NSF International, The Public Health and Safety Company, Good Manufacturing Practices (GMP) Program. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.

About Optimum Nutrition: True Strength
Since 1986, Optimum Nutrition has been supporting the nutrition goals of elite athletes and goal-driven individuals around the world. Building on a foundation of company owned and operated production facilities, unparalleled manufacturing expertise, and uncompromising quality standards, ON continually strives to bring athletes and active individuals sports nutrition solutions designed to make a real difference in performance. Whether your goals involve strength, speed, power, endurance - or any combination - ON supplements work as hard as you do. Realize your True Strength with the quality and innovation leader.

What's in the Box
Optimum Nutrition Natural 100% Oats & Whey Milk Chocolate, 3 pounds.

Peri-Workout Nutrition for the Hardgainer (Pre-Workout, Intra-Workout, Post-Workout)

	Calories	Carbs	Fat	Protein	Sodium	Sugar
Gold Standard Whey - Chocolate, 30 g	120	3	1	24	130	1
Gatorade - Frost, 20 oz.	130	34	0	0	270	34
Gatorade - Frost, 20 oz.	130	34	0	0	270	34
Gatorade - Frost, 20 oz.	130	34	0	0	270	34
Gold Standard Whey - Chocolate, 60 g	240	6	2	48	260	2
	750	111	3	72	1,200	105

Pre-Workout

1 scoop of protein – 1 hour in advance

1 20 ounce Gatorade 30 – 45 minutes in advance

Intra-Workout (during)

1 20 ounce Gatorade

Post-Workout

1 20 ounce Gatorade

2 scoops of protein

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400 mg curcumin, 2 g DHA, ~1 mg picnogenol - daily cocktail to help decrease severity of concussion? -Jonathan Oliver #GSSIXP

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My Current Stack: General Health, Pre-Workout and Post-Workout and Bedtime - Foundation is Universal Animal Pak

General Health

Universal Animal Pak Multivitamin

Vitamin Shoppe Ultimate Joint Care

Vitamin Shoppe Liquid Fish Oil
Vitamin Shoppe Liver Support with Milk Thistle

Pre-Workout

Jet-Alert Caffeine 300 mg

Powder City L-Theanine 600 mg
Purus Labs NOxygen

Post-Workout

Optimum Nutrition 100% Gold Standard Whey

Bedtime

Solaray Lemon Balm

Powder City Glycine

Powder City GABA
KAL Magnesium Glycinate

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Universal Animal Pak Multivitamin

44 Packs
Serving Size 2 Packets
Servings Per Container22
Amount Per Serving	%DV
Calories	40
Total Carbohydrates	4 g	<2%*
Dietary Fiber	2 g	8%*
protein	6 g	12%*
Vitamin A (As Carotenoids [Β-Carotene, Α-Carotene], Acetate)	9,900 IU	198%
Vitamin C (as Ascorbic Acid, Ascorbyl Palmitate)	1 g	1,667%
Vitamin D(as Cholecalciferol)	680 IU	170%
Vitamin E (as d-α, d-β, d-γ, d-Δ tocopherols & tocotrienols)	300 IU	1,000%
Thiamin (as mononitrate)	76 mg	5,067%
Riboflavin	76 mg	4,471%
Niacin (as niacinamide)	82 mg	410%
Vitamin B6 (as pyridoxine AKG, pyridoxine HCl)	180 mg	9,000%
Folic Acid	400 mcg	100%
Vitamin B12 (methylcobalamin, cyanocobalamin)	11 mcg	185%
Biotin	300 mcg	100%
Pantothenic Acid	76 mg	760%
Calcium	2 g	200%
Phosphorus	1,330 mg	133%
Iodine (from kelp)	150 mcg	100%
Magnesium (as oxide)	400 mg	100%
Zinc (as oxide)	30 mg	200%
Selenium (as sodium selenite)	50 mcg	71%
Copper (as sulfate)	600 mcg	30%
Manganese (as sulfate)	5 mg	250%
Chromium (as chloride)	60 mcg	50%
Potassium (as sulfate)	200 mg	6%
Amino Acid Complex
Alanine	279 mg	**
Arginine	1,213 mg	**
Aspartic Acid	498 mg	**
Cystine	110 mg	**
Glutamic Acid	653 mg	**
Glutamine	174 mg	**
Glycine	180 mg	**
Histidine	92 mg	**
Isoleucine (BCAA/EAA)	284 mg	**
Leucine (BCAA/EAA)	509 mg	**
Lysine (EAA)	418 mg	**
Methionine (EAA)	125 mg	**
Phenylalanine (EAA)	192 mg	**
Proline	203 mg	**
Serine	250 mg	**
Threonine (EAA)	283 mg	**
Tryptophan (EAA)	81 mg	**
Tyrosine	164 mg	**
Valine (BCAA/EAA)	289 mg	**
Performance Complex
Uni-Liver™	4,080 mg	**
Carnitine	25 mg	**
Choline	250 mg	**
Eleuthero (root)	1,750 mg	**
Hawthorne (berry)	250 mg	**
Inositol	125 mg	**
Milk Thistle (seed)	500 mg	**
Oriental Ginseng (root)	250 mg	**
Para-Aminobenzoic Acid	400 mg	**
Pyridoxine α−Ketoglutarate	200 mg	**
Antioxidant Complex
Alpha Lipoic Acid (ALA)	100 mg	**
Citrus Bioflavonoids (peel)	1,000 mg	**
Coenzyme Q10 (CoQ10)	5 mg	**
Grapeseed Extract	50 mg	**
Lutein	1 mg	**
Lycopene	1 mg	**
Pine Bark Extract	200 mg	**
Digestive Enzyme Complex
Bromelain	100 mg	**
Inulin	250 mg	**
Lipase	10 mg	**
Pancreatin	700 mg	**
Papain	64 mg	**
VegPeptase 2000™	64 mg	**
* Percent Daily Values are based on a 2,000 calorie diet.
** Daily Value (DV) not established.
Other Ingredients:
Dicalcium Phosphate, whey protein concentrate (milk), glucose polymers, microcrystalline cellulose, arginine α-ketoglutarate, dessicated Argentine liver (bovine), stearic acid, magnesium stearate, choline bitartrate, calcium carbonate, silicon dioxide, d-calcium pantothenate, lecithin (soy), carnitine fumarate, calcium citrate, alfalfa, rose hips, rice bran, parsley, burdock, pharmaceutical glaze.
Made in a GMP facility on equipment that processes milk, soy, egg, peanuts, tree nuts, fish, shellfish, and wheat.
INGREDIENT NOTES: VegPeptase 2000™ is an acid stable protease enzyme blend derived from the fermentation of non-GMO, nature-identical strains of Aspergillus niger and Bacillus subtilis

Directions For Animal Pak:

Paks: Take 1 to 2 packs with breakfast or any other meal, with plenty of water. For those who compete or are training with higher intensity, two packs is suggested.
Powder: Take 1 to 2 scoops with 6 – 12 oz of your beverage of choice with breakfast or any other meal. For those who compete or are training with higher intensity, two scoops is suggested.

Warnings: This product is not for use by anyone under the age of 18. This is a potent bodybuilding supplement. Do not take this if you have or are at risk for any medical condition or disease. Please consult with a physician before using this product, especially if you are using any prescription drug, over-the-counter medication, or supplements. Immediately discontinue use if any side effects occur. Keep out of reach of children. Athletes should consult with their sanctioning authority before use. Do not exceed recommended dose. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Long term intake of this amount of vitamin B6 may lead to mild tingling and numbness. This amount of calcium and phosphorous may cause mild upset stomach in sensitive individuals. Long term intake of this amount of zinc may lead to anemia. Don’t exceed two packs daily. This product not to be used as a substitute for a varied diet. Keep out of reach of children.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.




Vitamin Shoppe Ultimate Joint Care

Supplement Facts

Serving Size 2 TABLETS

Servings Per Container 30

	Amount Per Serving	% Daily Value
Vitamin D3 - (As Cholecalciferol)	2000 IU	500%
Glucosamine Sulfate 2kcl	750 Mg	N/A*
Chondroitin Sulfate	600 Mg	N/A*
MSM (OPTIMSM(R) - (METHYLSULFONYLMETHANE)	250 Mg	N/A*
HYDROLYZED COLLAGEN 1&3 - (BOVINE)	300 Mg	N/A*
HYALURONIC ACID	20 Mg	N/A*
Boswellia Serrata Extract - (RESIN)	150 Mg	N/A*
MERIVA TURMERIC PHYTOSOME - (CURCUMA LONGA RHIZOME/GLYCINE MAX SOYBEANS)	150 Mg	N/A*
BIOPERINE - (PIPER NIGRUM) (FRUIT)	5 Mg	N/A*

*Daily value not established

Other Ingredients:

Dicalcium phosphate, stearic acid, microcrystalline cellulose, magnesium stearate, croscarmellose sodium, silicon dioxide, pharmaceutical glaze. Contains: Shellfish (Crab, Shrimp, Lobster) and Soy.

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