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When you wake up every morning your muscles are under attack. Your own body is literally eating up your muscle mass. That’s because you’ve been fasting all night long. To fuel your brain during this fast, your body converts amino acids from your muscles into glucose. The fastest way to stop this is by downing a quick-digesting protein ASAP. There’s not a faster digesting protein than whey, so be sure to drink 20 grams first thing. Whey will get its amino acids to your muscles in under 20 minutes to stop the muscle breakdown and start the muscle build up.
You’ll also want to add 5-10 grams of branched-chain amino acids (BCAAs) to your whey shake. BCAAs refer to the three amino acids, leucine, isoleucine, and valine, which are the most critical aminos for muscle growth. Since these amino acids require no digestion, they are absorbed almost as immediately as they are consumed. They will get to your muscles even faster than the aminos from whey to help halt the muscle catabolism and turn on the anabolic switch.
The good news about morning time is that your testosterone levels are at their highest of the day. Since testosterone builds muscle, you can use this to your advantage. To maximize testosterone’s anabolic effects take 2-3 grams of carnitine. Carnitine increases the number of receptors for testosterone inside muscle cells. With more receptors, more test can go to work to build more muscle.
Who doesn’t like a cup of coffee to kick-start the day? Your muscles don’t! A recent study found that caffeinated coffee kept cortisol levels high in the morning and even decaf kept it slightly higher than drinking water. The caffeine in coffee may interact with other chemicals in coffee to keep cortisol up. This is not good since cortisol increases muscle breakdown. Taking a caffeine supplement can give you the morning jolt you need without keeping cortisol as high.
Also consider starting your day with a multivitamin/mineral complex. Research shows that intense training can deplete essential vitamins and minerals. This can interfere with muscle growth and strength gains. A good multi will cover all your bases so that a lack of micronutrients isn’t holding back your gains.
Now, check out our Wake Up Bundle yourself, on sale right now at the Muscle & Fitness Store!