gsnmc workout muscle feeding plan

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Raw – Unfiltered – Apple Cider Vinegar (with the ‘Mother’)
Mix one to two tablespoons (15–30 ml) with a glass of water and drink with a straw (to protect your teeth).

Why:
-It lowers inflammatory insulin spikes of the food you will consume
-It maximises nutrition absorption: it lower gastric pH: it restores our stomach acidity to absorb maximum nutrients (anti-aging)(stomach acidity diminishes when we get older)

-can stimulate secretion of pancreatic enzymes,
-can inhibit pathogens,
-acts as an energy source during GI-tract intermediary metabolism,
-improves mineral utilization by chelation process,
-enhances apparent total tract digestibility and improves growth performance.

When:
15 minutes before eating

 Apple Cider Vinegar lowers inflammatory insulin spikes
 “organic acids can stimulate secretion of pancreatic enzymes, lower gastric pH, inhibit pathogens, acts as an energy source during GI-tract intermediary metabolism, improves mineral utilization by chelation process, enhances apparent total tract digestibility and improves growth performance.”

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

1 cup of bone broth (grass fed, preferably home made) mixed with Celtic sea salt and freshly squeezed lemon or key lime.

How to make homemade bone broth:

Making bone broth is very simple.

There are many recipes online, but most people don’t even use a recipe.

All you really need is a large pot, water, vinegar and bones.

To get you started here is an easy recipe you can follow:

Ingredients

• 1 gallon (4 liters) of water
• 2 tbsp (30 ml)apple cider vinegar
• 2–4 pounds (about 1–2 kg) of animal bones
• Salt and pepper, to taste

Directions

1. Place all ingredients in a large pot or slow cooker.
2. Bring to a boil.
3. Reduce to a simmer and cook for 12–24 hours. The longer it cooks, the better it will taste and more nutritious it will be.
4. Allow the broth to cool. Strain it into a large container and discard the solids.

In order to make the most nutritious broth, it is best to use a variety of bones — marrow bones, oxtail, knuckles and feet. You can even mix and match bones in the same batch.

Adding vinegar is important because it helps pull all of the valuable nutrients out of the bones and into the water, which is ultimately what you will be consuming.

You can also add vegetables, herb or spices to your broth to enhance the flavor.

Common additions include garlic, onion, celery, carrot, parsley and thyme. These can be added right away in step one.

Why:
Bone broth is is fabulous for healing intestinal permeability.

Bone broth contains collagen, which nourishes the intestinallining and reduces inflammation. Plus, it’s easy for a damaged gutto digest and reap the benefits of its protein and minerals.
Collagen synthesis becomes possible in combination with salt and vitamin C (from freshly squeezed key lime or lemon)

The collagen is what our hair, skin and nails are made of too, so bone broth will definitely will help you with anti-ageing too.

The nutrient content of bone broth depends on the ingredients and their quality:

• Bone: The bone itself yields minerals like calcium and phosphorus. Sodium, magnesium, potassium, sulfur and silicon are also present.
• Marrow: Bone marrow gives you vitamin A, Vitamin K2, Omega-3s, omega-6s and minerals like iron, zinc, selenium, boron and manganese. Marrow from beef and lamb also contains: CLA
• Connective tissue:This tissue provides glucosamine and chondroitin, which are popular dietary supplements for arthritis and joint pain.

Additionally, bones, marrow and connective tissue are all largely made up of collagen, which turns into gelatin when cooked.

Gelatin has a unique profile of amino acids, and is particularly high in glycine.

Collagen is one of the major building blocks of bones, skin, muscles, tendons and ligaments. Collagen is also found in many other body parts, including blood vessels, corneas and teeth.

Animal products such as bone broth, gelatin, chicken skin and pork skin are very high in collagen.

You can help your body preserve and protect collagen by avoiding behaviors that damage it. These include eating excessive amounts of sugar, smoking and getting sunburned.

 Collagen is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin and muscles

Collagen has many important functions, including providing your skin with structure and strengthening your bones

 Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health

 The effect of consuming collagen on skin

 collegen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Lemon (key lime) water
Freshly squeezed

It promotes hydration

Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals (anti-ageing).

Vitamin C may reduce your risk of cardiovascular disease and stroke and lower blood pressure

Vitamin C improves your skin quality

Lemon water aids digestion (prevents constipation)

It freshens breath

It helps prevent kidney stones

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Celtic Sea Salt

(to prevent keto flue, see below)

Why:

When you’re on a high fat, low carb diet, you’re eliminating most processed foods that contain high levels of sodium. Your body needs sodium to thrive. Stay hydrated, keep your energy up, and beat the Keto flu by using Real Salt liberally.

Since sodium chloride (salt) has several important functions in the body, it’s necessary to consume it from foods to maintain optimal health. When fat adapted we loose fats, together with its toxins and electrolytes (=salt, magnesium and potassium).

We have to replenish our electrolytes: including salt, while becoming fat adapted, to prevent the keto flu.

• Nausea
• Vomiting
• Constipation
• Diarrhea
• Headache
• Irritability
• Weakness
• Muscle cramps
• Dizziness
• Poor concentration
• Stomach pain
• Muscle soreness
• Difficulty sleeping
• Sugar cravings

 minerals in sea salt[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

brasil nuts (Maximum 6)

Why:

Brazil nuts are energy dense, highly nutritious, and an excellent source of the mineral selenium. Brazil nuts are the natural testosterone booster. The hormone testosterone is important for muscle mass, fat loss and health.

 Improvement Sperm Motility

 role of testosterone in pain, well-being, and cardiovascular function in women and men[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Grass Fed Whey Hydrolysate Shake
mixed with water

Why:

to boost protein synthesis for muscle repair & building

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Ad 5g of creatine monohydrate powder to the Grass Fed Whey Hydrolysate Shake mixed with water

Creatine occurs naturally in many foods that we eat. Fresh meats like beef, pork and fish are excellent sources of creatine. A pound of fresh beef contains around 5 grams of creatine, while 1 pound of red meat contains around 2 grams.

Why

Creatine improves numerous factors, including

• strength
• ballistic power
• sprint ability
• muscle endurance
• resistance to fatigue
• muscle mass
• recovery
• brain performanceResearch in animals suggests that taking creatine supplements may treat diseases too, including
  • Alzheimer’s disease
  • ischemic stroke
  • epilepsy
  • brain or spinal cord injuries

Creatine plays an important role in brain health

  Creatine effective natural supplement to build muscle mass

 Creatine helps improving neurological disorders

Creatine promotes skeletal muscle growth

Creatine & Alzheimer’s disease

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Keep your Omega 6 vs Omega 3 balance through adding omega 3

Add Omega 3 From:
-pure Cod liver oil
-Krill (has no heavy metal poisoning like omega 3 from fish oil)
-grass fed beef
-Beef liver

Why:

The Omega 3 vs Omega 6 ratio has been abused. The prevalence of vegetable oil and processed grains in Western diets has thrown the ratio way off, contributing to chronic inflammation, cancer, neurodegenerative diseases, heart attack, and many of the other common health problems

To up your ratio, eat plenty low-mercury fatty fish like sockeye salmon, go for grass-fed butter and meat, swap omega 6 oils for those higher in omega 3s, and always check the ingredients when you buy packaged food.

Omega 3s are great for your cells. They are an integral part of cells membranes throughout the entire body and affect the cell receptors in these membranes.

Omega 3s also provide a launchpad for making hormones that regulate blood, heart, and genetic function.

Studies show that omega 3s help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may protect against cancer

For most people, an omega 6 to omega 3 ratio of 4:1 is ideal– that’s 4 omega 6s for every 1 omega 3 [17]. Anti-aging experts suggest going even further, maintaining a 1:1 ratio or higher in favor of omega 3s. The average American eats a ratio of anywhere from 12:1 to 25:1 omega 6 to omega 3

 Omega 3 against depression

 Omega 3 and anti-ageing

 Omega 3 during pregnancy vs higher IQ children

 Omega 3 improves cardio vascular health

 Omega 3 can reduce symptoms of ADHD

 Omega-3 fatty acid supplements improve the cardiovascular risk profile of subjects with metabolic syndrome, including markers of inflammation and auto-immunity.

 Use of cod liver oil during the first year of life is associated with lower risk of childhood-onset type 1 diabetes: a large, population-based, case-control study.

 Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Celtic Sea Salt

(to prevent keto flue, see below)

Why:

When you’re on a high fat, low carb diet, you’re eliminating most processed foods that contain high levels of sodium. Your body needs sodium to thrive. Stay hydrated, keep your energy up, and beat the Keto flu by using Real Salt liberally.

Since sodium chloride (salt) has several important functions in the body, it’s necessary to consume it from foods to maintain optimal health. When fat adapted we loose fats, together with its toxins and electrolytes (=salt, magnesium and potassium).

We have to replenish our electrolytes: including salt, while becoming fat adapted, to prevent the keto flu.

• Nausea
• Vomiting
• Constipation
• Diarrhea
• Headache
• Irritability
• Weakness
• Muscle cramps
• Dizziness
• Poor concentration
• Stomach pain
• Muscle soreness
• Difficulty sleeping
• Sugar cravings

 minerals in sea salt[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

500 g sweet potato (=153g slow carbs)

Why:

Consuming healthy carbs straight after workout: to spike insulin and growth mTOR in tissue specific muscles and to lower mTOR in rest of body.

Sweet potatoes are a great source of fiber, vitamins, and minerals.

One cup (200 grams) of baked sweet potato with skin provides

• Calories: 180
• Carbs: 41.4 grams
• Protein: 4 grams
• Fat: 0.3 grams
• Fiber: 6.6 grams
• Vitamin A: 769% of the Daily Value (DV)
• Vitamin C: 65% of the DV
• Manganese: 50% of the DV
• Vitamin B6: 29% of the DV
• Potassium: 27% of the DV
• Pantothenic acid: 18% of the DV
• Copper: 16% of the DV
• Niacin: 15% of the DV

Sweet potato:

-promotes gut health
-may have cancer fighting properties
-support healthy vision
-may enhance brain function
-may support your immune system

 dietary fiber and colon cancer prevention

Antioxidant and prebiotic activity sweet potato

Sweet potato and cancer prevention

 the importance of vitamin A in nutrition (sweet potato)[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Basmati, brown or wild rice

Why:

Consuming healthy carbs straight after workout: to spike insulin and growth mTOR in tissue specific muscles and to lower mTOR in rest of body.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

1/2 cup (Low Lectin Vegetable)
Make a salad

Why:

anti fungus & anti bacterial

The herb is rich in many vitamins, particularly vitamin K, which is needed for blood clotting and bone health

Parsley is also a great source of vitamins A and C — important nutrients with antioxidant properties

A 1/2 cup (30 grams) of fresh, chopped parsley provides:

• Calories: 11 calories
• Carbs: 2 grams
• Protein: 1 gram
• Fat: less than 1 gram
• Fiber: 1 gram
• Vitamin A: 108% of the Reference Daily Intake (RDI)
• Vitamin C: 53% of the RDI
• Vitamin K: 547% of the RDI
• Folate: 11% of the RDI
• Potassium: 4% of the RDI

 anti fungus and anti bacterial

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Asparagus baked in grass fed butter

Why:

It’s low in calories and a great source of nutrients, including fiber, folate and vitamins A, C and K. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure.

• half a cup (90 grams) of cooked asparagus contains:
  • Calories: 20
  • Protein: 2.2 grams
  • Fat: 0.2 grams
  • Fiber: 1.8 grams
  • Vitamin C: 12% of the RDI
  • Vitamin A: 18% of the RDI
  • Vitamin K: 57% of the RDI
  • Folate: 34% of the RDI helps form red blood cells and produce DNA for healthy growth and development.
  • Potassium: 6% of the RDI
  • Phosphorous: 5% of the RDI
  • Vitamin E: 7% of the RDI
    Asparagus also possesses small amounts of other micronutrients, including iron, zinc and riboflavin.

Good source of anti-oxidants (anti ageing)

 feeds friendly bacteria in our microbiome (healthy microbiome = health brain & body)

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Broccolini or baby broccoli (low lectin vegetable)
Sauteed in Grass fed butter, topped with Celtic sea salt

Why:

Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.

One cup (91 grams) of raw broccoli packs:

• Carbs: 6 grams
• Protein: 2.6 gram
• Fat: 0.3 grams
• Fiber: 2.4 grams
• Vitamin C: 135% of the RDI
• Vitamin A: 11% of the RDI
• Vitamin K: 116% of the RDI
• Vitamin B9 (Folate): 14% of the RDI
• Potassium: 8% of the RDI
• Phosphorus: 6% of the RDI
• Selenium: 3% of the RDI

 Food broccoli

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Sauerkraut Unpasteurized

Why:

Very powerful probiotic to restore our gut microbiome
(healthy gut microbiome = healthy brain & body)

In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C, B and K. It is also high in sodium and contains iron and manganese

Sauerkraut is finely cut, fermented cabbage. It is rich in vitamins, minerals and antioxidants. Make sure to choose unpasteurized brands that contain live bacteria.[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Romaine Lettuce (Low Lectin Vegetable)
Make a salad

Why:

Although it’s low in fiber, it’s high in minerals, such as calcium, phosphorous, magnesium, and potassium. It’s naturally low in sodium. Plus, romaine lettuce is packed with vitamin C, vitamin K, and folate. It’s a good source of beta carotene, which converts into vitamin A in the body.

• Vitamin A
  (purpose: vision, immune function, body growth, hair growth, reproductive function)
  (food sources: from fish, liver oil, butter)
• Vitamin K
  (purpose: plays a key role in blood clotting. Without it, you would run the risk of bleeding to death.)
  (Food sources: parsley, kale, spinach, Brussels sprouts, lettuce (= low lectins vegetables), egg yolks, butter, liver)
• Vitamin C helps support the immune system, is high in antioxidants and helps keep bones and teeth strong.
• Calcium is necessary for the building and maintenance of bones, muscle function, nerve function, and blood clotting.
• Vitamin K is also necessary for blood clotting. It works together with calcium to prevent bone mineral loss and fractures due to osteoporosis.
• Vitamin A (from beta carotene) is a vital nutrient, necessary for health. An antioxidant, vitamin A supports cell growth and reproductive health. It also helps to maintain the heart, kidneys, and lungs. Vitamin A also supports the eyes.
• Folate is a B vitamin, which supports cell division, the production of DNA, and genetic material. Folate deficiency in pregnant women can lead to complications with pregnancy, including premature birth, low birth weight, or the birth defect spina bifida
• Phosphorus works with calcium to build strong bones and teeth.
• Magnesium helps enzymes function and relaxes the muscles in your body. It works with calcium to build tissue.
• Potassium is an electrolyte that helps your heart beat regularly. It supports nerve function and helps your muscles contract normally. Potassium also helps your cells to move, and utilize, nutrients efficiently.

 Food data Romaine Lettuce

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Celery

Why:

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Carrots

Why:

It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Garlic

Why:

• Garlic Contains Compounds With Potent Medicinal Properties. …
• Garlic Is Highly Nutritious But Has Very Few Calories. …
• Garlic Can Combat Sickness, Including the Common Cold. …
• The Active Compounds in Garlic Can Reduce Blood Pressure. …
• Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Onions

Why:

• Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Beetroot

Why:

• Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

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[op_liveeditor_element data-style=””][text_block style=”style_1.png” align=”left”]To balance our testosteron (too make sure it won’t be too high and can cause acne, hair loss,…) and to prevent the conversion of testosterone into dihydrotestosterone — a more powerful form of testosterone, it is advised to take Stinging Nettle Root as per product label.[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Meat contains high AGE (Advanced Glycation end products).
At the same time meat contains anti-glycation (anti AGE)= anti-ageing agent: carnosine.

AGEs accumulate naturally as you age and are created when certain foods are cooked at high temperatures.

How to reduce Glycation (ageing) from high heat cooking:

Meat either boiled or stewed, or marinaded in acidic lemon juice or vinegar, significantly reduces the high AGE content.

Liver is high in vitamin A, folic acid, iron, and zinc. Liver is the most nutrient dense organ meat, and it is a powerful source of vitamin A. Vitamin A is beneficial for eye health and for reducing diseases that cause inflammation, including everything from Alzheimer’s disease to arthritis.

Anti glycation agent (=anti ageing), carnisone (beta-alanyl-histidine), whilst vegetarian may lack intake of the peptide[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Fruit: fructose

Why:

Consuming healthy carbs straight after workout: to spike insulin and growth mTOR in tissue specific muscles and to lower mTOR in rest of body.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Fruit: fructose

Why:

Consuming healthy carbs straight after workout: to spike insulin and growth mTOR in tissue specific muscles and to lower mTOR in rest of body.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Fruit: fructose

Why:

Consuming healthy carbs straight after workout: to spike insulin and growth mTOR in tissue specific muscles and to lower mTOR in rest of body.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What

+ 90% dark chocolate

Why:

Dark chocolate is one of the best sources of antioxidants on the planet (anti-ageing)

It contains a decent amount of soluble fiber and is loaded with minerals.

A 100-gram bar of dark chocolate with +90% cocoa contains:

• 11 grams of fiber
• 67% of the RDI for iron
• 58% of the RDI for magnesium
• 89% of the RDI for copper
• 98% of the RDI for manganese
• It also has plenty of potassium, phosphorus, zinc and selenium

Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. All these nutrients also come with 600 calories and low sugar.

For this reason, dark chocolate is best consumed in moderation.

The fatty acid profile of cocoa and dark chocolate is also excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturated fat.

 Essential fatty acids and human brain

 Essential role of fatty acids

 Rethinking dietary cholesterol

 Rethinking dietary cholesterol and vascular disease

 Feeding dietary cholesterol down-regulates human cholesterol 

 Type 2 Diabetes & Low Carb Study

 Nutritional ketosis & Cardiovascular Disease Risk Study

 Long-term effects of a high fat – low carb diet (ketogenic diet)

 Dark chocolate suppresses oxidation (=anti-ageing)[/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

brasil nuts (Maximum 6)

Why:

Brazil nuts are energy dense, highly nutritious, and an excellent source of the mineral selenium. Brazil nuts are the natural testosterone booster. The hormone testosterone is important for muscle mass, fat loss and health.

 Improvement Sperm Motility

 role of testosterone in pain, well-being, and cardiovascular function in women and men[/text_block][/op_liveeditor_element]

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[op_liveeditor_element data-style=””][text_block style=”style_1.png” align=”left”]CALCULATING PROTEIN INTAKE – Get Super Natural Drink 

This section is important. If you ignore this and consume too little protein you may find your recovery from your workouts to be slow and you may experience severe lethargy. Or if you take too much you may experience a range of discomforts and health issues, including overheating, flatulence and bloating (that can develop into painful gut health issues), just to name a few. 

To start with you should use 0.5g of protein per kilogram of body weight: (body weight in KGs) x 0.5g = # of grams of daily protein requirement).

So if you weigh 70kg you will consume a total of 35g of protein in your Get Super Natural Drink, per day. 

The protein rich ingredients in the Get Super Natural Drink include; 

●  All the individual aminos – BCAA, Glutamine, Lysine, Glycine, Histidine, Arginine, Beta
Alanine, Citrulline, Proline, and Phenylalanine (100% protein)

●  Spirulina (70% protein)

●  Cacao (20% protein)

●  Protein powder (80% protein)

●  Brewers yeast (50% protein)
Note: The protein percentages are rough estimates only. Some will be less and some will be more, but they are relatively accurate.

This means you need to adjust your protein powder, aminos, spirulina, cacao and brewers yeast ratio to reach your calculated protein total. I’ll demonstrate how to do this below. 

Here is the formula for calculating your aminos, spirulina, cacao, brewers yeast and protein powder ratio: 

STEP 1: Work out your protein requirement. For instance, if you weigh 70kg you will need 35g of protein (as shown above). 

STEP 2: 50% of your total protein intake should be made up of the 13 individual aminos (BCAA, lysine, glycine, etc.). So if you need 35g of protein per day, then roughly 17.5g of that protein should be made up by the individual aminos. That is 1.3g of each amino. 

STEP 3: Then you add 5g of spirulina, 5g of cacao and 5g of brewers yeast. The protein total of this is 7g. Your protein subtotal is now 24.5g including the aminos. 

STEP 4: Lastly add your protein powder to make up the remaining 10.5g of protein (35g – 24.5g = 10.5g). Because protein powder is usually 80% protein you will need to add more than 10.5g to make up the difference. We multiply 10.5g by 1.21 to arrive at the amount of protein powder that you will need. 

Here’s what your protein ratio will look like: 

13 aminos x 1.3g
5g spirulina
5g cacao
5g brewers yeast 18g protein powder Total: 

Some helpful notes: 

= 17g protein (13 aminos at 1:1 ratio) = 3.5g protein
= 1g protein
= 2.5g protein 

= 15g protein 

= 35g protein 

●  Always add all the 13 individual aminos on a 1:1 ratio.

●  Do not use more than 3g of each of the amino’s (not including creatine, creatine is not a protein).

One 34g scoop of protein powder (the typical serving size) equals
approximately 1g of each of the 13 aminos as a guesstimate. Keep this in mind.

●  If your workout recovery time is slow you can increase incrementally over time.

●  This is a low protein regimen. Your total protein intake in any 24 hour period should never surpass 50g.

PRODUCTIVITY HACK: It’s easier and less time consuming to make your Amen Amino Aliksir in bulk. This will literally save you tons of time. Simply measure up 30 days worth of your ingredients in a bucket or into separate zip-lock bags. This makes travel a lot easier too. [/text_block][/op_liveeditor_element]

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Ad 5g of creatine monohydrate powder to the Grass Fed Whey Hydrolysate Shake mixed with water

Creatine occurs naturally in many foods that we eat. Fresh meats like beef, pork and fish are excellent sources of creatine. A pound of fresh beef contains around 5 grams of creatine, while 1 pound of red meat contains around 2 grams.

Why

Creatine improves numerous factors, including

• strength
• ballistic power
• sprint ability
• muscle endurance
• resistance to fatigue
• muscle mass
• recovery
• brain performanceResearch in animals suggests that taking creatine supplements may treat diseases too, including
  • Alzheimer’s disease
  • ischemic stroke
  • epilepsy
  • brain or spinal cord injuries

Creatine plays an important role in brain health

  Creatine effective natural supplement to build muscle mass

 Creatine helps improving neurological disorders

Creatine promotes skeletal muscle growth

Creatine & Alzheimer’s disease

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[op_liveeditor_element data-style=””][text_block style=”style_1.png” align=”left”]CALCULATING PROTEIN INTAKE – Get Super Natural Drink 

This section is important. If you ignore this and consume too little protein you may find your recovery from your workouts to be slow and you may experience severe lethargy. Or if you take too much you may experience a range of discomforts and health issues, including overheating, flatulence and bloating (that can develop into painful gut health issues), just to name a few. 

To start with you should use 0.5g of protein per kilogram of body weight: (body weight in KGs) x 0.5g = # of grams of daily protein requirement).

So if you weigh 70kg you will consume a total of 35g of protein in your Get Super Natural Drink, per day. 

The protein rich ingredients in the Get Super Natural Drink include; 

●  All the individual aminos – BCAA, Glutamine, Lysine, Glycine, Histidine, Arginine, Beta
Alanine, Citrulline, Proline, and Phenylalanine (100% protein)

●  Spirulina (70% protein)

●  Cacao (20% protein)

●  Protein powder (80% protein)

●  Brewers yeast (50% protein)
Note: The protein percentages are rough estimates only. Some will be less and some will be more, but they are relatively accurate.

This means you need to adjust your protein powder, aminos, spirulina, cacao and brewers yeast ratio to reach your calculated protein total. I’ll demonstrate how to do this below. 

Here is the formula for calculating your aminos, spirulina, cacao, brewers yeast and protein powder ratio: 

STEP 1: Work out your protein requirement. For instance, if you weigh 70kg you will need 35g of protein (as shown above). 

STEP 2: 50% of your total protein intake should be made up of the 13 individual aminos (BCAA, lysine, glycine, etc.). So if you need 35g of protein per day, then roughly 17.5g of that protein should be made up by the individual aminos. That is 1.3g of each amino. 

STEP 3: Then you add 5g of spirulina, 5g of cacao and 5g of brewers yeast. The protein total of this is 7g. Your protein subtotal is now 24.5g including the aminos. 

STEP 4: Lastly add your protein powder to make up the remaining 10.5g of protein (35g – 24.5g = 10.5g). Because protein powder is usually 80% protein you will need to add more than 10.5g to make up the difference. We multiply 10.5g by 1.21 to arrive at the amount of protein powder that you will need. 

Here’s what your protein ratio will look like: 

13 aminos x 1.3g
5g spirulina
5g cacao
5g brewers yeast 18g protein powder Total: 

Some helpful notes: 

= 17g protein (13 aminos at 1:1 ratio) = 3.5g protein
= 1g protein
= 2.5g protein 

= 15g protein 

= 35g protein 

●  Always add all the 13 individual aminos on a 1:1 ratio.

●  Do not use more than 3g of each of the amino’s (not including creatine, creatine is not a protein).

One 34g scoop of protein powder (the typical serving size) equals
approximately 1g of each of the 13 aminos as a guesstimate. Keep this in mind.

●  If your workout recovery time is slow you can increase incrementally over time.

●  This is a low protein regimen. Your total protein intake in any 24 hour period should never surpass 50g.

PRODUCTIVITY HACK: It’s easier and less time consuming to make your Amen Amino Aliksir in bulk. This will literally save you tons of time. Simply measure up 30 days worth of your ingredients in a bucket or into separate zip-lock bags. This makes travel a lot easier too. [/text_block][/op_liveeditor_element]

[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]To balance our testosteron (too make sure it won’t be too high and can cause acne, hair loss,…) and to prevent the conversion of testosterone into dihydrotestosterone — a more powerful form of testosterone, it is advised to take Stinging Nettle Root as per product label.[/text_block][/op_liveeditor_element]

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Garlic

Why:

• Garlic Contains Compounds With Potent Medicinal Properties. …
• Garlic Is Highly Nutritious But Has Very Few Calories. …
• Garlic Can Combat Sickness, Including the Common Cold. …
• The Active Compounds in Garlic Can Reduce Blood Pressure. …
• Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Onions

Why:

• Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Onions

Why:

• Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Fruit: fructose

Why:

Consuming healthy carbs straight after workout: to spike insulin and growth mTOR in tissue specific muscles and to lower mTOR in rest of body.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]What & How:

Fruit: fructose

Why:

Consuming healthy carbs straight after workout: to spike insulin and growth mTOR in tissue specific muscles and to lower mTOR in rest of body.

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[op_liveeditor_element data-style=””][text_block style=”undefined” align=”left”]Depending on what time you go to bed, ideally the best time to eat is after your workout, allowing at least one hour for digestion at the end of the meal before retiring to sleep.

 When you first begin the regime, you can eat earlier if you find it difficult to wait until later in the day due to hunger. So then gradually move your eating time to later in the day as you can. 

You should consume all of your calories in one meal. You may experience bloating and discomfort and it will take a few months for your body to adapt. Your stomach will grow in size to increase the surface area for more rapid absorption and your intestine will also lengthen to assure maximum nutrition is assimilated with a lower caloric intake. Once this happens eating all of your calories in one sitting is a lot more comfortable. 

HINT: In the beginning it can be very difficult to consume sufficient calories in the one meal so your calorie deficit may well be more than you initially intended. Don’t worry too much about this, just go on how you feel. Provided you are maintaining a healthy diet you will likely feel more nourished and less hungry than you used to, but over time you will have to make sure that you reach the intended caloric intake. 

CALCULATING YOUR CALORIC INTAKE 

To calculate your daily caloric intake you first need to work out your daily energetic output at rest called your Body Mass Index (BMI). And then multiply your BMI by 1.5x to get your daily calorie requirement. See the two steps below: 

Step 1 – Calculating BMI 

The BMI calculation that we use is simple and varies depending on whether you’re a female or male. 

Females: BMI = 14.7 x body weight(kg) + 496

Males: BMI = 15.3 x body weight(kg) + 679 

EXAMPLE: The BMI of a 70 kg female would be; (14.7 x 70) + 476 = 1505. 

Step 2 – Calculating Calorie Requirement 

And then to arrive at your daily calorie requirement you need to multiply your BMI with a conservative factor of 1.5 to account for voluntary activity (exercise). Now you have your total Daily Energy Expenditure (DEE) in calories. 

BMI x 1.5 = DEE  = 2946

TRACKING CALORIC INTAKE 

In the beginning, in order to ensure you’re getting your daily caloric intake it’s recommended that you track the calories from the foods that you consume. 

EXAMPLE: If by using the calculation above I discovered that my BMI is 2100 calories, then I multiply this by 1.5 to get 3150 calories. This is the maximum amount of calories I can consume at meal time. 

HINT: I use MyFitnessPal to log and track my calorie intake. They have a database of millions of food items that range from Macro Mike’s Chocolate Chip Protein Cookies, to a homemade lentil soup. So you can (1) search for what you’ve just eaten, (2) log it under ‘dinner’, and (3) it automatically records calories, macro/micro nutrients and more. 

Caloric Restriction 

We’ll show you how to calculate your necessary caloric intake and how to calculate a caloric deficit. 

OVERVIEW OF CALORIC RESTRICTION 

Once you are accustomed to the regimen (3-6 months) the aim is to create a calorie deficit through restricting calories in the main meal. The eventual ‘target’ is based on your DEE at a 30-50% deficit of calories. 

THE INTENT OF CALORIC RESTRICTION 

●  Reduce and inhibit glycation – the process by which sugars and proteins are combined which inhibits cell renewal

●  Increase the capacity of the immune system

●  Protect genomes

●  Suppress secretion of insulin like Growth Factor-I (IGF-I) which is implicated in accelerated aging and disease

●  Increase the body’s capacity for detoxification
Once you’re ready to begin restricting your caloric intake you’ll want to reduce your calories in increments of 5-15% at a time with about a month between each reduction. This is to ensure that your body settles into the reduced dietary intake without any issues.

Caloric Restriction Leads To Better Quality Sleep

NOTE: Settling into the regimen can take 6-12 months, and rarely less than 3 months. There’s no practical reason for rushing into caloric restriction, and in fact adopting a calorically restricted diet too early in the process can have very negative side-effects. [/text_block][/op_liveeditor_element]