Get More Jacked! Eat This Stuff on Workout Days.

Check out these little tricks to boost HGH production after workout, or reduce body fat percentage, a.k.a. adipose tissue.

  • Mango

A little bit of freeze dried mango mixed into the diet helped to reduce body fat and glucose concentration in mice. The reasoning behind this is because mangos boost the production of adiponectin which raises the glucose uptake of muscle cells. Look at the HF + 1 bar in each graph, which had the best response overall. These mice were fed a 1% composition of freeze dried mango. All mice were fed a “high-fat” diet that was designed to fatten them up. I’m wondering what type of fat was in the diet…..

  • Fruit and Veggies

Lots of other fruits have been shown to reduce body fat and increase results at the gym. Cherries can increase muscle mass and let you put on less fat. Blueberries can also help you put on more muscle without gaining fat. And getting more vitamin K-2 from the right foods increases testosterone.

  • Caffeine and Carnitine

Caffeine and Carnitine Increase your endurance, so you can do more HARD WORK!

  • Milk

A type of choline contained in milk, Alpha-glyceryl-phosphoryl-choline (Alpha-GPC), helps boost HGH production post workout. The researchers in this study gave 600mg Alpha GPC to subjects about an hour and 30 minutes pre-workout, and had them do one-leg-presses. The below graph shows HGH production post-workout. The lower line shows baseline HGH (what occurred with placebo).

That’s a pretty significant HGH boost! Another great study found that consuming milk post-workout reduced muscle soreness, reduced decrements in isokinetic muscle performance, and limited increases in creatine kinase.

  • Creatine and Tarragon

This nice study looked at the insulinogenic and creatine-uptake effect of combining creatine and tarragon supplements. This abstract describes a study in which creatine disappears faster from the bloodstream and into muscle tissue after ingestion, when human subjects took 1000 mg Artemisia dracunculus (tarragon) extract along with the creatine. The dark black line is the one we are looking at. It shows the creatine leaving the blood and entering the muscle faster.

This study shows that the extract caused the muscle cells to produce more of pretty much all the proteins that make the insulin receptor work. Possibly because the extract boosts activity of Phosphatase enzymes, which separate phosphate groups from molecules, which in turn may stimulate the insulin receptor. This makes the muscles more insulin-sensitive, allowing more stuff like nutrients and creatine to enter and do their job. Bigger muscles dude! Check the protein response in the graph below.

The researchers also found that “Skeletal muscle from animals randomized to PMI 5011 was demonstrated to have decreased 20S proteasome activity and reduced gene expression of specific proteins as part of the ubiquitin–proteasome system in skeletal muscle”. In laymen terms, this means that proteolysis (the breakdown of muscle tissue into glucose) was slowed down. That’s pretty nice!

  • Water

Drinking water before meals has a slimming effect

There’s some good info, now go put it to use! Let me know how it works!

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5 thoughts on “Get More Jacked! Eat This Stuff on Workout Days.

      • Don’t you suffer the wrath of the Paleo gods if you consume any dairy other than butter from pasture-raised cows? Not that I’m a stickler by any means; just wondering if I am behind on my paleo gospel. 🙂

        • That’s up for interpretation. You really have to decide whether you like the “traditional” prescription of paleo, which is a bit outdated, or the “functional” prescription (seearch for chris kresser’s description of functional paleo), which is more of a framework that changes as new information comes to light. For dairy, it really comes down to what your gut can tolerate. But all grass fed dairy is better than conventional. Some people have the ability to digest lactose no problem. I can handle small amounts without pain or any other adverse effects. If you can’t tolerate it at all, it’s safe to say you should avoid it.

        • I’ll just quote this recent post from Robb Wolf:

          The foods that are not part of a paleo lifestyle; grains, legumes, soy, dairy, etc, all contain proteins and/or anti-nutrients that our bodies were not designed to handle. Grains contain large protein molecules called ‘lectins’. The digestive system doesn’t have the ‘equipment’ necessary to breakdown lectins, which means, they just hang around in the gut. These ‘loose canons’ have the ability to bind to certain gut receptors and then act as ‘keys’ unlocking a door that lets them out into our bodies. Unfortunately, lectins were ‘born in a barn’ – not only do they not close the door as they leave, but they also damage the gut on the way out. This is how the gut gets ‘leaky’ and it doesn’t end there. Since the lectins are not part of the ‘normal’ environment, the body doesn’t recognize them and the immune system, standing on guard, initiates an attack on the strangers creating antibodies against them. The antibodies made have a striking resemblance to other proteins normally found in our systems. This leads to an autoimmune response (the body attacking itself). The story is similar for legumes and dairy both of which also contain proteins, anti-nutrients and protease inhibitors that irritate the gut in much the same way as lectins. While many may feel exempt from the whole process, claiming that they feel fine – this may not necessarily be the case. While some may be more sensitive to these foods than others, it is likely that removing them will have positive effects across the board.

          You specifically mention low-fat and fat free dairy. These are particularly conspicuous as one of the most beneficial components in dairy is CLA (conjugated linoleic acid). CLA has been found beneficial in the prevention of cancer, CVD, hypertension, elevated blood lipids, weight loss, osteoporosis, inflammation, insulin resistance, and immunity. The CLA in dairy is housed in its fat component. When the fat is removed, as is the case in low fat and fat free dairy products, you are basically left with insulin spiking sugar (lactose), along with a bit of protein and calcium. Remember that milk is “fortified” with Vitamins A and D – they aren’t naturally there. To address the calcium issue, it is well known that dairy is not the only source for this mineral. In fact, some of the best sources of calcium are sardines, trout, salmon, etc, and these protein rich sea creatures also contain long chain omega 3 (DHA) fatty acids, and a plethora of other nutrients. Additionally; chard, kale, broccoli, spinach and many other vegetables are sources of the mineral too and are also rich in many other nutrients.

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