Trainer Ash Scarrott delivers this ideal after-training recovery feast
Your workout just ended, but as far as your muscles are concerned, you’re just getting started on the mass- and strength-gaining process.
Getting bigger and stronger is all about recovery, and that depends on rest (including a good night’s sleep) and a nutritional post-workout meal.
A hard training session without proper post-workout nutrition is like putting in a full day’s work but never cashing in your paycheck. (Okay, not exactly the same, but close enough.)
Not sure what to eat (and drink) for the best results?
Los Angeles-based celebrity trainer Ash Scarrott, owner of Body by Ash and ambassador for The After Bar, offers his favorite post-training nutrients to make sure you cash in on those gains you just worked so hard for.
EXAMPLE OF POST-WORKOUT DRINK FOR MORE MUSCLE
Immediately after a workout, Scarrott’s go-to recovery drink consists of the following, mixed in water:
- 50 grams or so of fast-digesting carbohydrates via 1-2 scoops of Gatorade powder, dextrose, or cyclic dextrin.
- 1 scoop of whey protein powder (preferably Whey Protein Isolate).
“Following the end of a tough training session, I like to get the quick-digesting carbohydrates to help replenish lost glycogen in the muscles and start the recovery process” says Scarrott.
“A high glycemic index (GI) carb source like Gatorade is easy to digest and quickly absorbed into the muscles. The whey protein is also super-fast-digesting and of course, is key for muscle recovery”.
OTHER WAYS TO FIGHT POST WORKOUT AND EVERYDAY FATIGUE
Stress and fatigue are one of the biggest killers of productivity.
There are too many things that we are worried about nowadays and our gym workouts help us to decrease our stress levels.
If you find that you’re often stressed out, consider taking nootropics, as these are drugs that decrease stress from a cellular level.
This quality puts nootropics in the category of “adaptogen” – another term you may have heard for substances that have been proven to help the body adjust and to manage stress levels.
Plus, if you’re into finding ways to fine-tune your productivity and focus, you may have heard the term “smart drugs” thrown around before.
It seems like all the entrepreneurs in charge of leading the most innovative, cutting-edge start-ups are using these substances like nootropics to bio-hack their way to success, get more done and achieve their goals much faster.
Nootropics generally have a few purposes:
• Boosts memory• Improves brain function• Increases concentration• Reduces stress and anxiety• Promotes relaxation and creativity
WHAT KINDS OF NOOTROPICS EXIST?
There are all types of Nootropics on the market. Some are herbal supplements that tend to work but the results are not really visible.
Dr Cohen, PHD from Harvard medical school says “Modafinil is considered a safe drug when used to treat patients with narcolepsy and has been utilized for almost 30 years”.
RECREATIONAL USE AND THE SILICON VALLEY REVOLUTION
PERFECT DOSES
They should add this into normal drinking water! Great stuff.
I took the medicine for the first time and it was good, the dose was 300mg, but when I took it the next day, I noticed my heart was beating fast and I felt really nervous. What should I do?
300mg is too much for the first time but you’ll be OK. Use 100mg if you feel tired, 50mg if you just want a tired free day and 200 if you really need to sit down and hammer out some important paperwork or need to focus heavily while working on the PC. Also, drink lots more water than usual, as this will help to keep you hydrated. I hope you feel better today.
Very clear and to the point. Modafinil is not a drug that I would take every day, but 100mg certainly gets me through stressful situations such as giving my conference presentations.
Can Modafinil be taken by healthy and active older people (60+)? I see so many young people taking it but not much info out there about if it can also benefit the elderly?
After a little bit of research, Modafinil seems safe for the elderly, although don’t take my word for it, there are countless studies out there that prove this.
One thing that I have noticed with this substance is that 200mg is just too much. The best dosage for me is 50mg or a quarter of a pill with some coffee.
Is this pill any good for remembering book work, I’m 36 and very slow with my reading. I am wondering if this is a good pill to enhance my brain activity. Please reply back to me so that I can have a better understanding of if this will help me or not.
This is the best cognitive enhancing pill you will ever find out there. Health wise, its better for you than other drugs prescribed for ADHD. Amphetamines can lead to addiction and intolerances. Modafinil isn’t addictive physically and is less of a stimulant then other ADHD drugs like Adderall or Ritalin. Many people have success enhancing their brain activity and cognitive abilities with Modafinil.
1/4 of a tablet works great for me… I sometimes take this dose 2X per day… 3-5 days per week to feel at my best.
Yea same here, I would break a 100mg tab into 2 or 4 pieces depending on what I have to do during the day. But a half with some coffee is my sweet spot, as it gets me feeling very alert and focused ready for my busy day.
I use mine for 2 weeks every day then take a 1month break, during the break I use DLPA, Kratom and caffeine etc to keep me going. Rotating substances will ensure you are never addicted, as your tolerance levels will be super low.
for me even a quarter of a tablet is enough, if not, still too much! Modafinil is pretty potent stuff and very effective.