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How to Maintain Muscle Mass: Maingaining | Nutritionist Explains | Myprotein
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Jan 30, 2025
Want to maintain your hard earned gains? Expert and qualified nutritionist Jamie Wright goes through the necessary guide from transitioning from bulk to maintenance. ********************************* Subscribe to our channel: https://www.youtube.com/user/MyproteinUK?sub_confirmation=1 ā”ļø If you like this, you'll love this: https://www.youtube.com/watch?v=vkE-48OWxQ4&t=1s ā”ļø Find more nutrition advice: https://www.youtube.com/playlist?list=PLkb17OgnhB-E3HuYJuEacRqMjrokvPxpI Download the Myprotein app: https://bit.ly/3dhVVUE š± ********************************* #maintaining #bulk #Myprotein Official YouTube channel for Europe's No. 1 Online Sports Nutrition Brand, Myprotein. Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos ā we've got it all.
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how to transition from bulking to
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maintaining congratulations you've made
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it to the end of your bulk but how do
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you maintain let's find out
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[Music]
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hi I'm Jamie Wright an accredited
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nutritionist and I specialize in helping
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people across the world achieve their
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goals without any silly fad diets so the
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bulk is complete for some that means
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you'll have gained a bit of muscle for
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others it may mean that you're now
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visible from Google Maps regardless it's
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the end of the bulk and you now need to
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look to the Future maintaining your
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hard-earned gains don't worry we've got
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your back here's our expert guide to key
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and Tanning laying the foundations
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knowing how much you should be eating
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the first step you need to take is
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determine how many calories you need to
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consume on a daily basis to maintain
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your current wit knowing how much food
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you should be having allows you to make
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more informed decisions on exactly what
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foods you can realistically incorporate
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into your day-to-day diet how much you
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have and what you have should be
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centered around maintaining your weight
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maintaining or improving your body
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composition and hopefully continuing to
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improve your exercise performance and
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Recovery to figure out what your energy
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intake should be I would recommend Two
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Steps step one either use an energy
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calculator or work with a dietitian or
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nutritionist to help determine your
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maintenance needs step two you have to
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monitor your new maintenance keep track
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of your weight and body composition as
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you make the transition from bulking to
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maintaining if you start to lose weight
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too quickly or find that your weight
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continues to increase you will need to
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adjust your calorie intake slightly can
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feel a bit like balancing out a seesaw
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in the beginning but you'll soon find
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that your body weight begins to even
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itself out quality Quality quality the
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importance of a nutritious diet how much
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you should be aiming to eat each day
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laser Foundation while identifying what
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you should aim to include within your
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energy requirements creates a truly
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flashed out blueprint for your mint and
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spheres let's start with everybody's
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favorite protein I'm assuming that
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you'll still be training so let's work
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with that to base our daily protein
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needs the international Society of
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Sports Nutrition states that for
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building muscle mass and for maintaining
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muscle mass through a positive muscle
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protein balance and overall daily
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protein intake in the range of 1.4 to 2
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grams of protein per kilogram of body
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width per day is sufficient for most
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exercising individuals if you're going
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down the plant-based route it's
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important to remember to diversify your
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protein sources at each medal plant
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proteins for the most part are
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incomplete proteins and are deficient in
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one or more of the essential amino acids
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need a simple fix simply mix protein
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sources like lentils with peas rice with
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beans and any other number of variations
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and combinations to achieve that
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complete protein Beyond protein I would
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suggest focusing on your dietary fat
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next research shows that that it's
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higher in saturated and are trans fats
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leads to Greater organic body fat
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particularly around the midsection when
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compared to diets higher in
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polyunsaturated and monounsaturated fats
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additionally these fats are generally
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better for your overall health and you
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can find these kinds of fats in dark
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oily fish and plant sources like nuts
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and seeds saturated and trans fats are
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found in animal products as well as
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Ultra processed Goods like crisps
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biscuits cakes and more Studies have
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found that not only are the types of fat
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important in the conversation around
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body composition and health but that
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more proof sets Foods may be more
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fattening or less effective for weight
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management compared to less processed
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foods so ideally you'd want to limit
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highly processed foods without
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completely restricting them and have a
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diet which is predominantly filled with
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healthy fats plants and other nutritious
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Whole Foods in terms of how much your
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daily fat intakes should contribute to
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your daily energy intake aiming for
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between 20 to 35 percent of your daily
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energy intake is a strong starting
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position this figure is based on the
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acceptable macronutrient distribution
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ranges amdr for adults and recommended
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by the food and nutrition Board of The
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Institute of medicine it's important to
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note however that a wide range of
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dietary approaches such as low fat low
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carbohydrate and even ketogenic can be
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similarly effective for improving or
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maintaining body composition so don't
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stress too much on achieving these
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recommendations to an absolute tea
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lastly we can't forget about
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carbohydrates and fortunately there
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isn't much in the way of any definitive
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guidelines around carbohydrate intake
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and body composition so generally
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speaking you want to make up the
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remainder of your energy intake from
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carbohydrates what you may want to pay
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particular attention to are the types of
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carbohydrate that you're having and the
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timing of specific carbohydrates around
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training to maximize performance and
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Recovery I would recommend sticking to
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whole grains and fiber rich carbohydrate
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sources throughout the day while having
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sugary or starchy carbohydrates around
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training roughly speaking having these
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sugary or starchy carbs within that 60
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to 90 minute window either side of
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exercise or competition may help reduce
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glycogen depletion prolong and improve
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performance as well as optimize recovery
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the icing on the giantaner's keg the
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supplements you'll want to take when it
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comes to supplementation I would
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recommend prioritizing those that are
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going to contribute to your performance
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recovery and body composition simply
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speaking your focus should rest on the
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Holy Trinity of sports supplements
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create 18 caffeine and bitter alanine
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your overall dietary approach is going
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to determine your successfulness in
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maintaining your gains your diet will
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help turn a bulk with benefits to a
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long-term gain relationship
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supplementation on the other hand while
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contributing to this in some part will
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be your secret weapon for continuing to
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press forward with your gym and training
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progress regardless of the type of
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exercise you're doing the three
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supplements I described provide almost
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Universal benefits let's start with
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creatine creatine helps increase the
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availability of ATP the primary source
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of energy for muscle contractions during
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exercise this can help exercisers and
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athletes to perform better during high
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intensity activities leading to improved
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performance creatine has also been shown
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to increase muscle mass and strength
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particularly when combined with
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resistance training this is thought to
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encourage you to several mechanisms
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including increased water retention in
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the muscles increased protein synthesis
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and an increased activation of satellite
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cells which help repair and grow muscle
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tissue you will experience the the
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effects of creatine when your muscles
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have become saturated with it you can
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achieve this by either following a
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loading phase or following a more
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consistent intake loading with creatine
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involves supplementing with higher doses
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typically 15 to 20 grams per day over a
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7 to 10 day period before reducing this
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down to a maintenance dose of around
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four to six grams per day if you have a
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more sensitive gut you may wish to stick
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to the more consistent intake which
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would involve simply supplementing with
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four to six grams per day continually
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and while it takes a bit longer to
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saturate the muscles it does typically
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reduce the likelihood of any gut
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distress now let's have a look at better
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alanine beta alanine raises the levels
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of carnosine in our muscles carnosine is
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a buffer for the byproducts of lactic
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acid and Metabolism lactic acid is
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produced when we exercise and is often
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misinterpreted because that burning
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sensation that most of us have
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experienced at one time or another it
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doesn't actually lactic acid that causes
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the burning feeling in our muscles but
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the byproduct of its breakdown you see
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we actually metabolize lactic acid to
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produce energy too but when we do it
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produces nasty Bay products which
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increase the acidity of the muscular
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environment as the acidity level
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increases within the muscle it
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detrimentally affects the function of
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the muscle and gives us that burning
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sensation having a higher level of
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carnosine helps to buffer this keeping a
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more neutral muscle pH and enables us to
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ultimately perform more Reps for the
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more mathematically inclined in the
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audience you'll know that more reps
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equals or gains with bit alanine you'll
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want to take around five to six grams a
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day ideally you'll want to split this
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pre and post workout but on your last
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days you can take it whenever you feel
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like you can apply the same approach to
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creatine
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ultimately for these two supplements
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it's not so important when you take them
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it's just important that you remember to
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take them each day finally caffeine my
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favorite caffeine is a stimulant that
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can help improve performance and body
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composition in several ways firstly
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caffeine helps stimulate the central
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nervous system leading to increased
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alertness focus and energy this can help
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athletes perform better during high
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intensity and endurance exercise this
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can also be particularly useful during
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the initial transition from a higher
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food intake to your maintenance amount
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second caffeine has been shown to reduce
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the perceived effort of exercise meaning
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that it can help athletes work harder
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and longer before they feel fatigued
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this can also lead to improved
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performance during both high intensity
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and endurance exercises thirdly caffeine
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can also help improve recovery after
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exercise by reducing muscle soreness and
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increasing glycogen depletion this can
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help you recover faster between workouts
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and reduce your risk of injury finally
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caffeine can also help enhance fat
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burning by increasing metabolism and the
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breakdown of fat stores energy this can
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help improve body composition by
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reducing body fat and increasing lean
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muscle mass if you've not tried caffeine
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around tuning before then I would
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recommend starting off with a relatively
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tan black coffee just to see how you
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feed a drink exercise itself if you're a
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seasoned Pro you're likely already
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horsing down pre-workout before your
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session so I would just say to go easy
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on it and not become so overly dependent
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on caffeine that you need it to get
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through the day and that's that that's
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the expert guide to transitioning from
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bulk to maintenance if you've loved our
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previous video on how to lean bulk which
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you can find here if you haven't watched
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already so we'd love to hear what you
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think of this and if you're going to
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incorporate any of the tips and
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strategies laid out don't forget to like
9:33
this video And subscribe to the my
9:34
protein YouTube channel for more helpful
9:36
content and be sure to keep asking the
9:38
team's questions so we can keep
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providing you with more evidence-based
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answers
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[Music]
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