AFTER - The Science Behind the Classified Nutrition's Post Workout Supplement

AFTER:  POST-TRAINING RECOVERY AND REPAIR  

WHEY PROTEIN, CREATINE MONOHYDRATE, L-LEUCINE, AND ACTIVETR TM (TIME-RELEASE LEUCINE)

MAXIMALLY STIMULATE MUSCLE REPAIR, RECOVERY, AND TRAINING ADAPTATION





We need to address what YOUR body needs after training and competition.  The focus of post-training nutrition should be two-fold:  Repair and Adapt.  The entire purpose of training is to stress physiological systems, specifically the neuromuscular system, so that the body will adapt to the specific stimulus (training).  The role that AFTER plays is providing nutrients that will allow your body to respond to the purposeful damage training just caused, adapt to the training stimulus, and prepare your body for the next training session.  AFTER does this by combining 4 very powerful and effective ingredients:  Whey Protein isolate, Leucine, Time-release Leucine, and Creatine Monohydrate.

Here’s the ingredient breakdown:

Whey Protein Isolate

Whey protein is a staple in most serious athlete’s supplement arsenal, and for good reason. This stuff packs a serious punch when it comes to promoting quality changes in body composition, aiding in immune system support and recovery, as well as countless other physiological processes necessary for adaptations to training and general health. Research on whey protein shows overwhelming evidence (time and time again) that it is responsible for the following:

Decrease Fat Mass

Increase Lean Mass

Increase Physiologic levels of Cysteine and Glutathione

Promote Training Induced Power Output

Reduction in Ghrelin

Promote Bone Health

Increase Anti-Oxidant/Immune Enzyme Profile

If you are serious about maximizing your recovery between training sessions so that you can train and compete as fresh as possible and then adapt as much as possible to your training to take your fitness, strength, power, and resiliency to the highest possible limit, then you want whey to be a component. That is why it is in AFTER.

Leucine and Active TR Time-Release Leucine

Leucine is an essential amino acid and one of the branched chain amino acids (the others beingisoleucine and valine), and is the most important amino acid involved in any training-dependent change or adaptation in muscular tissue. Simply put, without leucine, you would not be able to see any significant improvements in muscle strength, power, size, or repair and recovery. Leucine does this by increasing the calcium concentration within muscles similarly to the action of muscle contraction. This increase in intramuscular calcium has the effect of activating mTOR (mammalian target of rapamycin), which then starts the cascade of processes that results in an increase in the synthesis of new muscle protein within muscle cells. It is this increase in new muscle protein that allows for muscle repair, muscle growth, and potential for the greatest muscular adaptations to training. In order to maximize training and recovery, the goal is to stimulate mTOR and muscle protein synthesis as often as possible. This can be an issue since leucine concentrations spike very quickly after supplementation, and then drop very quickly. For this reason, Classified Nutrition includes Time-release leucine to AFTER. ActiveTR (time-release leucine) provides another leucine spike in the blood right around the time plasma concentrations of leucine drop significantly (approximately 2 hours after ingestion). In this way, as soon as your body is ready to stimulate recovery and adaptation, time-release leucine kicks in and gets the job done. The total result of this leucine/time-release leucine combo is a 1-2 punch to not only kick-start the repair and adapt signal near-immediately, but also a delayed signal to repair and adapt hours after you’ve finished training or competing, setting you up for your next training session and getting you closer and closer to your long-term performance goals.

Creatine Monohydrate

If you’ve read the description for BEFORE, then you’re familiar with Creatine Monohydrate. If not, pay attention! Good old Creatine Monohydrate does not get the praise it deserves. This stuff is the most effective single ingredient on the market. We put Creatine in AFTER because the benefits it provides are too significant to neglect. Creatine plays such a major role in recovery as well as neuromuscular adaptations to training; specifically in its effects on satellite cell activation and proliferation. That is scientific jargon for the process of increasing the number of muscle cell nuclei so that more muscle protein can be synthesized within each involved muscle fiber. So why is it so hard to find on supplement store shelves now? Well, because it is cheap and harder to make a profit on, in comparison to newer and more “novel” forms of creatine. To date, no other form of creatine has been able to out-perform the original: Creatine Monohydrate. When ingested at this dosage, creatine monohydrate has been shown to promote neurological as well as cardiopulmonary health. In addition to its protective benefits, it is very effective at increasing muscular strength, power, exercise intensity, training volume, and maintaining/increasing lean body mass. It assists with total body hydration, improves anaerobic running capacity, reduces fatigue, and improves subjective well-being.

At this dose, Creatine Monohydrate does the following:

Promotes neurological and cardiopulmonary health

Increase muscle strength

Increase power

Increase exercise intensity

Increase training volume

Promote maintenance of lean mass

Promote increases in lean body mass

Assist with total body hydration

Improve anaerobic running capacity

Reduce Fatigue

Improve subjective well-being



AFTER contains some of the most potent recovery, growth, and adaptive stimulators on the market.  Understanding that training causes not only damage, but also immune system distress, it makes sense to combine these specific ingredients (whey protein isolate, leucine, time-release leucine, and creatine monohydrate) at effective doses in order to deliver exactly what the body needs, when it needs it.  With AFTER, you can be completely confident that you are not only repairing the damage that just occurred, but also preparing your body to handle greater amounts of damage and stress in future training and competitive sessions.














Sources:

Protein Sources

Campbell B, Kreider RB, Ziegenfuss T, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007;4(1):8.

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8

Whey Protein and Efficiency

Kamal Patel - https://examine.com/nutrition/whey-protein-and-efficiency/

Whey Protein Supplement: Usage, Dosage, Side Effects & Benefits

https://examine.com/supplements/whey-protein/

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https://www.ncbi.nlm.nih.gov/pubmed/24015719

Markus CR, Olivier B, Panhuysen GE, et al. The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr. 2000;71(6):1536-44.

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https://www.ncbi.nlm.nih.gov/pubmed/15690307



Creatine Monohydrate Sources

Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes A. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr. 2009;6:13.

https://www.ncbi.nlm.nih.gov/pubmed/19490606

Lamontagne-lacasse M, Nadon R, Goulet e DB. Effect of creatine supplementation on jumping performance in elite volleyball players. Int J Sports Physiol Perform. 2011;6(4):525-33.

https://www.ncbi.nlm.nih.gov/pubmed/21941005

Del favero S, Roschel H, Artioli G, et al. Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance. Amino Acids. 2012;42(6):2299-305.

https://www.ncbi.nlm.nih.gov/pubmed/21744011

Candow DG, Chilibeck PD, Burke DG, Mueller KD, Lewis JD. Effect of different frequencies of creatine supplementation on muscle size and strength in young adults. J Strength Cond Res. 2011;25(7):1831-8.

https://www.ncbi.nlm.nih.gov/pubmed/21512399

Neves M, Gualano B, Roschel H, et al. Beneficial effect of creatine supplementation in knee osteoarthritis. Med Sci Sports Exerc. 2011;43(8):1538-43.

https://www.ncbi.nlm.nih.gov/pubmed/21311365

Lee CL, Lin JC, Cheng CF. Effect of caffeine ingestion after creatine supplementation on intermittent high-intensity sprint performance. Eur J Appl Physiol. 2011;111(8):1669-77.

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Bazzucchi I, Felici F, Sacchetti M. Effect of short-term creatine supplementation on neuromuscular function. Med Sci Sports Exerc. 2009;41(10):1934-41.

https://www.ncbi.nlm.nih.gov/pubmed/19727018

Chilibeck PD, Magnus C, Anderson M. Effect of in-season creatine supplementation on body composition and performance in rugby union football players. Appl Physiol Nutr Metab. 2007;32(6):1052-7.

https://www.ncbi.nlm.nih.gov/pubmed/18059577

Gotshalk LA, Kraemer WJ, Mendonca MA, et al. Creatine supplementation improves muscular performance in older women. Eur J Appl Physiol. 2008;102(2):223-31.

https://www.ncbi.nlm.nih.gov/pubmed/17943308

Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006;16(4):430-46.

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Lopez RM, Casa DJ, Mcdermott BP, Ganio MS, Armstrong LE, Maresh CM. Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses. J Athl Train. 2009;44(2):215-23.

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Weiss BA, Powers ME. Creatine supplementation does not impair the thermoregulatory response during a bout of exercise in the heat. J Sports Med Phys Fitness. 2006;46(4):555-63.

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Fukuda DH, Smith AE, Kendall KL, et al. The effects of creatine loading and gender on anaerobic running capacity. J Strength Cond Res. 2010;24(7):1826-33.

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Graef JL, Smith AE, Kendall KL, et al. The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial. J Int Soc Sports Nutr. 2009;6:18.

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Law YL, Ong WS, Gillianyap TL, Lim SC, Von chia E. Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes. J Strength Cond Res. 2009;23(3):906-14.

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Wright GA, Grandjean PW, Pascoe DD. The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment. J Strength Cond Res. 2007;21(3):655-60.

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http://examine.com/supplements/Creatine/




Leucine Sources

Greiwe JS, Kwon G, Mcdaniel ML, Semenkovich CF. Leucine and insulin activate p70 S6 kinase through different pathways in human skeletal muscle. Am J Physiol Endocrinol Metab. 2001;281(3):E466-71.

https://www.ncbi.nlm.nih.gov/pubmed/11500301

Rieu I, Balage M, Sornet C, et al. Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia. J Physiol (Lond). 2006;575(Pt 1):305-15.

https://www.ncbi.nlm.nih.gov/pubmed/16777941

Du M, Shen QW, Zhu MJ, Ford SP. Leucine stimulates mammalian target of rapamycin signaling in C2C12 myoblasts in part through inhibition of adenosine monophosphate-activated protein kinase. J Anim Sci. 2007;85(4):919-27.

https://www.ncbi.nlm.nih.gov/pubmed/17178807

Nair KS, Schwartz RG, Welle S. Leucine as a regulator of whole body and skeletal muscle protein metabolism in humans. Am J Physiol. 1992;263(5 Pt 1):E928-34.

https://www.ncbi.nlm.nih.gov/pubmed/1443126

Tipton KD, Elliott TA, Ferrando AA, Aarsland AA, Wolfe RR. Stimulation of muscle anabolism by resistance exercise and ingestion of leucine plus protein. Appl Physiol Nutr Metab. 2009;34(2):151-61.

https://www.ncbi.nlm.nih.gov/pubmed/19370045

Anthony JC, Anthony TG, Layman DK. Leucine supplementation enhances skeletal muscle recovery in rats following exercise. J Nutr. 1999;129(6):1102-6.

https://www.ncbi.nlm.nih.gov/pubmed/10356072

Katsanos CS, Kobayashi H, Sheffield-moore M, Aarsland A, Wolfe RR. A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. Am J Physiol Endocrinol Metab. 2006;291(2):E381-7.

https://www.ncbi.nlm.nih.gov/pubmed/16507602

Ispoglou T, King RF, Polman RC, Zanker C. Daily L-leucine supplementation in novice trainees during a 12-week weight training program. Int J Sports Physiol Perform. 2011;6(1):38-50.

https://www.ncbi.nlm.nih.gov/pubmed/21487148