🥦 Amino Acid Synergy: Beyond Protein Intake 🥗

Muscle protein synthesis (MPS) depends on a full spectrum of essential amino acids (EAAs), not just a high protein intake.

💪🔺 Leucine as the Anabolic Trigger

3️⃣ BCAA Triad: Leucine, Isoleucine, and Valine

💪🔧 EAA Completeness for Muscle Repair

⏱️📊 Timing and Ratios Matter

#nutrition #aminoacid #bcaa #proteinintake #leucine #leucine #eaa #timing #ratios #preworkout #postworkout #advice #tips #onlinecoach #personaltrainer

What to Eat Before and After Workout? 🏋️🥦

Understanding what to eat before and after a workout matters because it directly impacts your performance, recovery, and muscle growth.

⏪ Pre-Workout: Prioritize Carbs + Protein

⬇️ Keep Fats Low Pre-Workout

⏩ Post-Workout: Focus on Fast-Digesting Protein

#preworkout #postworkout #nutrition #carbs #protein #fats #glycogen #proteinshake #steak #eggs #greekyogurt #chicken #rice #onlinecoach #personaltrainer

100% Vegan Restaurant Green Mama´s - Karis, Raseborg, Finland -
Lunch and Chef Ninja´s birthday cake - very reach in taste!
I absolutely enjoy the food there! Thank you, Ninja!!

.
.
.
#vegan #veganfood #finland #suomi #karis #raseborg #raasepori #vegancafe #vegaani #veganism #ruoka #vegaaninen #cafe #greenmamas #ravintola #kahvila #travel #vegaaninenruoka #vegansk #veganskmat #vegano #comidavegana #veganfinland #restaurant #healthyfood #healthcare #health #plantbased #plantbasedfood #food #lunch #postworkout #cake #vegancake #tastyfood

homemade salad with tofu.. i love eating with chopsticks, i can drop food from a fork, but not from chopsticks 😂😂
.
(vegan, raw)
.
.
#food #salad #ruoka #chopstics #japanesefood #vegan #veganfood #rawfood #vegaan #vegansk #healthcare #healthy #lifestyle #postworkout #homemade #vegetables #healthyfood

Feeling good #holydays #february #fortlauderdale #music #pool #postworkout #gay #beard #hunk #ita #top

🥩 Timing Protein Intake ⏱️

Spacing protein intake throughout the day stimulates MPS multiple times, which is essential for muscle growth and repair.

—

🥩 Pre-Workout Protein

🍖 Post-Workout Protein

🗓️ Spread Protein Throughout the Day

🛌 Bedtime Protein

—

#timing #proteinintake #musclegrowth #musclerepair #preworkout #postworkout #distribute #bedtime #casein #musclerecovery #onlinecoach #onlinepersonaltrainer

Meal prep for muscle gain is essential for achieving consistent results and optimizing muscle growth. 🥗💪

🍎 Plan Balanced Meals

🍐 Portion Control for Goals:

🍊 Cook in Bulk

🍇 Incorporate Variety

🍓 Include Pre- and Post-Workout Meals

#musclegain #musclegrowth #mealprep #balancedmeals #portioncontrol #bulk #variety #preworkout #postworkout #nutrition #macronutrients #onlinecoach #onlinepersonaltrainer

raw vegan salad
(i also add teriyaki sauce)
.
#vegan #rawvegan #salad #ruoka #vegaani #vegaaninen #raakavegaaninen #comida #comidavegana #food #postworkout #Nutrition #healthy #plantbased #tervellinen #veganfood

Macronutrient Timing on Workout Performance ⚡️

—

#macronutrients #macros #protein #carbs #fats #preworkout #postworkout #musclerepair #musclepreservation #glycogen #onlinepersonaltrainer #onlinefitnesscoach

Protein Requirements for Muscle Gain 💪⬆️

—

🗓️ Daily Protein Intake

Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight per day for optimal muscle growth. Individual needs can vary based on activity level, age, and muscle-building goals.

—

#protein #proteinintake #proteintiming #proteinquality #postworkout #musclegain #musclegrowth #onlinecoach #onlinepersonaltrainer #onlinefitnesscoach

Ultimate Muscle Recovery Smoothie | Fuel Your Post-Workout Recovery
#MuscleRecovery #RecoverySmoothie #PostWorkout #FitnessJourney #MuscleRepair #HealthyLiving #WorkoutRecovery #NourishYourBody #FitnessNutrition #SmoothieTime #RebuildStrength #NutritionTips #Wellbeing #HolisticHealth #HealthySmoothie #WorkoutTips #NaturalRemedies #OptimalHealth #RecoveryFuel #EnergyBoost #NaturalHealing #FitnessLife #PeakPerformance #HealthyRecovery #StrengthRecovery #RecoveryDrink #SmoothieRecipe

💧 Hydration Strategies for your Workout Routine 💧

—

#hydration #waterintake #workoutroutine #health #guidelines #preworkout #prehydration #exercise #postworkout #dehydration #onlinecoach #onlinepersonaltrainer

🏋️ Post Workout Recovery ➡️

These strategies together help accelerate recovery, reduce soreness, and prepare your body for future workouts.

—

#postworkout #rest #recovery #workout #exercise #glycogen #musclerecovery #musclerepair #hydrate #electrolytes #onlinecoach #onlinepersonaltrainer