THE FUEL FEEDI S S U E # 1 , M A R C H 2 4 , 2 0 2 0

FOODS FOR…GUT HEALTHP R O B I O T I C

F O O D SP R E B I O T I C

F O O D S

K E F I R M I S O S O U P

K I M C H I K O M B U C H A

B A N A N A S A S P A R A G U S

O A T S O N I O N & G A R L I C

F E R M E N T E D F O O D S P R E B I O T I C SB R A I N - G U T

A X I S

There is a bi-directional flow of information between your brain and gut. The status of your gut health can impact hormones, immune function and inflammation, and brain development and mood (the gut produce precursors to & neurotransmitters such as serotonin, GABA, noradrenaline, and dopamine).

Fermented foods such as kefir, miso, kimchi, kombucha, and

tempeh contain probiotics - the live, beneficial bacteria in foods

that support gut health.

Prebiotic foods contain specific types of carbohydrates - like Beta-Glucan in oats- that fuel those beneficial bacteria and

can create compounds such as Short Chain Fatty Acids (SCFA) that fuel the intestines and can prevent the growth of harmful

bacteria.

THE FUEL FEED

FA C T O R F I C T I O N ?

Your body can only absorb 20-30 grams of protein per meal.

#�2

WANT MORE?

Creatine monohydrate. The most researched form of creatine, and one of the most well-studied supplements in regard to performance.

Creatine is stored in muscle and liver as an immediate energy source as PhosphoCreatine (PCr) - for quick, explosive movements (less than 10 seconds in duration) . Supplementation with creatine monohydrate has shown to increase stores up to 10-40%.

Performance benefits from creatine include increased muscle mass; increases in strength; enhanced work capacity, recovery, and glycogen resynthesis; and potential neurological benefits.

C R E A T I N E M O N O H Y D R A T E

V E R D I C T: F I C T I ON

To maximize anabolism, it is recommended to consume .4 to .55 g/kg/meal and between 1.6-2.2 g/kg/day.

For someone who is 200 lb. (91 kg), that is 36-50 g per meal and a total of 145-200 g protein daily.

All the protein you consume, doesn’t just go towards muscle. Protein is utilized for creating hormones and enzymes, bone health and immune function just to name a few.

What matters most is your TOTAL protein intake for the day as a whole is met.

# #

How Do You Take It?

Loading Protocol: 15-25 g per day split into 4 doses (4 scoops) for 7 days & 3-5 g per day to maintain Low Dose Protocol: 3-5 g (1 scoop) per day

“Cycle Off” or stop taking post-season and reintroduce when off-season training begins.

Pro Tip: When taken with carbohydrates post-training, absorption is enhanced.