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Replenish: The Next Step in Maximizing Post-Workout Nutrition
In support of man’s enduring struggle to improve on that which he has done
in the past, Designer Supplements™ is proud to unleash the next step in maximizing
post-workout nutrition. Through enhancement of the anabolic period immediately
following exercise, Replenish™ is a great tasting post-workout formula that
will maximize training, replenish key macro and micro-nutrients necessary
for recovery, and put you well on the way to energy storage and growth
Training – Sending the Signals
From weight lifters to endurance athletes, the process of heavy or strenuous
training utilizes energy, depletes glycogen, and breaks down muscle tissue.
In order to compensate for these effects, the human body must quickly begin
sending the signals of repair. Bearing in mind these mechanisms, the post-workout
period is an ideal time to exploit the body’s natural signals in order to
initiate recovery and growth, but obviously this can only occur in the presence
of proper nutrition. While nutritional goals after training are also dependent
upon what is consumed before and during training, the time immediately following
exercise is when the body is most sensitive to nutrients and the proper fuels
can rapidly switch the body from a state of catabolism to a state of anabolic
growth.
While the exact chain of events leading from a damaged muscle to a fully
repaired and stronger muscle are still being decoded by scientists, what
bodybuilders have known for decades is that protein and carbohydrates are
essential to the process. While this anecdotal information has seemed obvious
for years, recent science has moved into the more credible direction of amino
acid metabolism, protein synthesis, and glucose uptake for muscle repair
and has opened many eyes and minds to new means by which the recovery process
can be enhanced to exploit growth pathways.
Combining the fundamental knowledge known for decades and proven by science
with some novel inclusions to improve the efficiency of the formula, Designer
Supplements has formulated Replenish™ to work with the cascade of signals
sent by the body in response to training. Without further ado, allow us to
explain each inclusion in the formula and elaborate on how Replenish™ works.
Whey Protein
In order for protein synthesis to occur in the body, the body must be supplied
with the raw materials, namely amino acids. Since post-training is such a
delicate time for anabolism and protein cannot pass through the intestinal
wall without first being broken down into its constituent amino acids, a
fast-digesting protein source such as whey is ideal. In order to supply enough
amino acids for protein synthesis rates to significantly increase, Replenish™
uses high quality whey protein as the back-bone of its formula, with each
serving supplying thirty grams (30g). While daily individual protein needs
may vary, 30 grams of whey plus the free form amino acids found in Replenish™
is a sufficient amount to promote anabolism and recovery after resistance
training in bodybuilders and athletes alike.
Carbohydrates
While protein is absolutely necessary for the reasons listed above, carbohydrate
intake after training is also of significant importance for a number of reasons.
Not only do carbohydrates replenish depleted glycogen (stored glucose) reserves,
they also stimulate insulin release which mediates the uptake of nutrients
into the cells. This all important function of insulin takes place via the
cells glucose transporter system.
The glucose transporters (GLUT) are a family of receptors that allow glucose
to enter the cell. There are four types, aptly named GLUT1 through GLUT4.
While GLUT1 through GLUT3 are intrinsically important to bodily function,
GLUT4 receptors are our point of interest as they are only present in muscle
and fat cells. Located primarily beneath the cell membrane where they essentially
remain quiescent during the fasted state, the introduction of insulin to
the environment leads to a large increase in the translocation (relocation)
of the GLUT4 receptors to the cell membrane. Page 1 Through this translocation,
the number of “doors” through which glucose can enter the cell is rapidly
increased and the insulin signalling pathway kick starts several processes
which contribute towards muscle repair and growth.
Like protein, carbohydrates must also be broken down into their simplest
form to pass through the gut mucosa. After training, fast digesting carbohydrate
sources are recommended to get carbohydrates (and more importantly, the insulin
response which carbohydrates induce) to the muscle in order to begin the
repair and growth phases triggered by intense training. One serving of Replenish™
contains thirty grams (30g) of carbohydrates in a blended formula of fast
and slow-digesting sources, namely maltodextrin and oat fiber. While some
may prefer purely fast-acting carbohydrates, the carbohydrate source in Replenish™
is a fast/slow blend due to the manner in which carbohydrates physiologically
enter the cell. This process, termed active transport, actually limits the
number of glucose molecules that can enter the cell at any one time and as
such, makes any attempt to “saturate” the cell in an all-or-none manner illogical
as much of the glucose will be oxidized rather than stored. A better solution
is to provide fast-digesting carbohydrates like maltodextrin to activate
the receptor sites rapidly, while oat fiber provides the backup for further
uptake later in the recovery period. While 30 grams of carbohydrates may
seem excessive to some who are cutting and miniscule to those looking to
gain mass, the carbohydrate blend in Replenish™ works synergistically with
the rest of the formula in order to promote an adequate insulin response
while avoiding potential spill-over to adipose.
Electrolytes
As any athlete knows, when you sweat you lose electrolytes and any sort of
electrolyte depletion can hinder muscle repair during the critical post workout
period. While simply repleting electrolytes would be adequate, Replenish™
goes one step further by including the electrolytes calcium and potassium
in their citrate forms, plus magnesium in the acetate form (the salts of
citric acid and acetic acid respectively). Upon digestion, the body dissociates
the mineral from the base salt, thus allowing citrate to be used as a metabolite
in the energy (Krebs) cycle for ATP synthesis while the acetate supplies
an acetyl group to combine with Coenzyme A (CoA) to form acetyl-CoA which
is also used during energy production and carbohydrate metabolism in the
Krebs cycle. Acetate may also even enhance fatty acid oxidation in the liver1,
lower the insulin response to carbohydrate intake2, and lower the amount
of blood sugar after eating.
An additional benefit of these electrolyte salts is that both citrate and
acetate have a pH-buffering effect on the cell. Under homeostatic conditions,
natural concentrations of acetic acid are usually kept quite low in order
to avoid disrupting the control of cellular pH. This metabolic regulation
takes place because the chief controller of glycolysis (the use of stored
carbohydrate for fuel) is provided by the enzyme phosphofructokinase (PFK)
which is extensively pH sensitive. Acidifying (lowering) pH acts to inhibit
the actions of PFK, thereby promoting glycogen storage (if it cannot be used
for fuel, it gets stored,) growth and repair potential. Research has demonstrated
that both acetate4, 5, 6 and citrate7 enhance glycogen synthesis and repletion
in muscle tissue. In addition to their importance in muscle contraction and
metabolic function, the electrolytes calcium, potassium and magnesium act
to draw additional water into the cell, replenish lost reserves during training
and further enhance the anabolic state.
Citrulline Malate
Citrulline malate is a compound comprised of the amino acid Citrulline with
an attached malate molecule. While vastly popular when used as a pre-workout
enhancer due to its significant effects on limiting fatigue8 and promoting
endurance and aerobic performance9, Replenish™ includes citrulline malate
because it also functions extremely well for post-workout recovery. Although
not fully understood, it is thought that the malate can promote ATP replenishment
and even help replace phosphocreatine (PC) stores due to its place as an
intermediate in the Krebs cycle9. Additionally, the citrulline portion of
the compound not only helps buffer toxic ammonia build-up from training by
promoting renal bicarbonate re-absorption10, but also helps to promote Nitric
Oxide (NO) release11, 12 which science is now showing to be a very important
signalling molecule possibly involved in protein synthesis13 and the growth
phase that follows training. It is partially for this reason that citrulline
is also found in our fantastic Nitric Oxide product, NO-Limits™.
Creatine Ethyl Ester
Creatine has been a bodybuilding favorite for many years due to its notable
effects on strength and lean body mass gains. While creatine monohydrate
may suffice for some, recently developed ethyl ester technology has been
unveiled to enhance creatine’s bioavailability and improve uptake while generally
decreasing the reported stomach cramps and bloating that plagued so many
using creatine monohydrate. It is the most studied ergogenic supplement available
with studies ranging from its efficacy for replacing creatine stores depleted
during training14, 15, 16, its effect on replenishing ATP15, 16, and its
long-term safety17, 18. The majority of users also report an induced cellular
volu- Page 2 REPLENISH™ By Designer Supplements mization effect that results
in strength increases and lean body mass gains19. Additionally, through its
mechanistic enhancement of intracellular water and creatine retention in
muscle cells, the ingredient also enhances endurance and makes for increased
productivity during training. For more information on Creatine Ethyl Ester
and its fantastic effects on athletic performance, please consider Designer
Supplements XCEED™.
Leucine
Leucine is an incredible amino acid and has recently become the single most
recognizable amino acid responsible for growth and mass gains in the bodybuilding
community. The benefits of free form Leucine consumption are directly related
to the amino acid’s favorable effects on stimulating protein synthesis –
a two stage process described by the literature as transcription and translation.
Simply put, transcription involves reading DNA to create a mirror image,
while translation then uses the mirror image at the ribosome in order to
create a protein based on the particular genetic code of that DNA. Unfortunately,
the body’s leucine pool is depleted during exercise as it is used for energy
in the muscle20. Leucine appears to work via several pathways, the first
being the Mammalian Target of Rapamycin (mTOR)21, 22, 23, 24. This mechanism
is important because mTOR regulates cell division and the translation stage
of protein synthesis24, 25. mTOR is also activated when sufficient ATP reserves
signal the “fed state”, however this is independent from the effect leucine
has on mTOR26. Interestingly, leucine oxidation in the cell unleashes more
ATP than an equal amount of glucose27. In addition to direct effects at mTOR,
there also appears to be a synergistic role involving a kinase called p70S6k,
with the kinase being directly activated by mTOR28. p70S6k targets the ‘S6’
ribosomal protein and phosphorylates S6 which then induces protein synthesis
at the ribosome. Interestingly, research also indicates that leucine has
the ability to completely skip the mTOR step and activate p70S6K directly28.
This concept suggests multiple alternative channels for promoting protein
synthesis and supports the idea of combining Leucine with protein and carbohydrates
to stimulate maximum synthesis rates. There is also research supporting a
synergistic effect between leucine and insulin on mTOR via the Phosphoinositide-3
kinase (PI3K) signalling pathway29, also supporting the use of leucine with
carbohydrates to illicit an insulin response. In fact, research indicates
that carbohydrates combined with protein and leucine stimulates higher protein
synthesis rates than equal values of carbohydrate and protein alone30, 31.
Isoleucine
Isoleucine, along with leucine and valine, form what are referred to as the
branched chain amino acids. As noted above, while Leucine appears to be the
amino acid most responsible for protein synthesis, isoleucine is included
in Replenish™ due to it’s effects on insulin signalling. While insulin is
generally classed as an anti-catabolic hormone, the combination of insulin
with amino acids provides far more than an anti-catabolic effect and actually
becomes very much anabolic as one of the central triggers of protein synthesis.
While highly complex, the insulin signalling pathway is a relatively well
understood series of events that occur when a rise in blood sugar is detected
and insulin is secreted to control it. Insulin binds to the insulin receptor
causing several effects that ultimately lead to the activation of something
called Insulin Receptor Substrate-1 (IRS-1). When active, IRS-1 alters its
structure to allow the kinase Phosphoinositide-3 kinase (PI3K) to bind to
it, thereby activating PI3K which in turn activates Protein Kinase B (PKB).
It is this activation of PKB that promotes GLUT4 translocation to the cell
surface, thereby allowing the rapid influx of glucose from the blood into
the cell. An additional benefit of PKB is that the kinase also inactivates
the enzyme Glycogen Synthase Kinase-3 (GSK-3) 32, which is responsible for
inhibiting glycogen synthesis. Isoleucine is considered an insulin secretagogue
and directly activates PI3K, thereby enhancing nutrient uptake and potentiating
the insulin cascade through the mechanism mentioned above33, 34, thus promoting
glycogen synthesis. Incidentally, leucine also appears to be connected to
PI3K activation35, 36. Furthermore, recent studies indicate that PI3K appears
to be the mode through which Insulin-Like Growth Factor 1 (IGF-1) exerts
its anabolic effect in the body, but the area requires further research.
Additionally, research indicates that like leucine, isoleucine can activate
mTOR and thus p70S6K via PKB37.
4-hydroxyisolueucine
4-hydroxyisoleucine is an amino acid derivative of Isoleucine that is primarily
found in the herb fenugreek. Through two unique effects, 4-hydroxyisoleucine
confers further benefit to the athlete in the post-training window. By first
stimulating insulin release and then further sensitizing the cell to the
effects of insulin, this ingredient allows for better control of blood sugar
and increased nutrient uptake. It appears to exert its insulinotropic (insulin
secreting) effect by directly stimulating the beta cells of the pancreas38,
39. Interestingly, this effect appears to be glucose-dependant, with Page
3 REPLENISH™ By Designer Supplements an amplified effect noticed with higher
glucose concentrations39. The insulin sensitizing effect of 4-hydroxyisoleucine
appears to be mediated through a direct effect on the early stages of the
insulin signalling pathway – specifically PI3K40. As you may have gathered,
these effects are especially beneficial after training when insulin sensitivity
is already quite high from the constant muscular contractions of lifting
weights or strenuous aerobic exercise. But for added incentive, 4-hydroxyisoleucine
may also enhance glycogen synthesis after exercise when combined with carbohydrates41,
but also appears to lower triglycerides42, 43 and cholesterol43.
Summary
So there you have it, a nearly perfect cocktail for enhancing nutrient uptake,
stimulating maximum protein synthesis, and replenishing energy stores. First
Designer Supplements™ taught the bodybuilding world to XCEED™ the limits
of pre-workout ergogenics. Then, in our attempt to maintain positive nitrogen
balance we told you to SUSTAIN™ your anabolic potential throughout the day.
Soon we will launch the most cost-effective volumization product to help
the lifter realize there are NO LIMITS™ to what he or she can achieve. Finally,
with Replenish™, Designer Supplements completes the picture with a post-workout
product to help promote the ideal recovery after hard training and set you
well on the way to the body you desire.
Replenish™ FAQ
Q. How many servings does Replenish™ provide?
A. Approximately 15.
Q. How long will a tub last?
A. Depends on how frequently you use it, or how often you train. Given that
most people train three-to-four times per week, or twelve-to-sixteen times
per month, you have approximately a month’s worth of your post-training nutrition
covered.
Q. How should I mix it and when?
A. With 12-16oz of water. Drink half immediately after training, add another
8oz water and drink the remainder over the next twenty minutes or so.
Q. Why this particular protocol?
A. Because it avoids any potential bloating from drinking a lot in a short
space of time. Plus, it tastes damn nice and allows you to savor the flavor.
Q. Can I use Replenish™ any other time?
A. Replenish™ is great for energy repletion, and stimulating protein synthesis,
but it makes for a rather expensive meal replacement, so we’d recommend only
using post-workout unless have you have oodles of cash to throw around. In
that case, knock yourself out.
Q. If Replenish™ is for after training, what should I drink before training?
A. The pre-workout supplement of your choice. We recommend XCEED™. For those
who like carbohydrates when they train, we’ll recommend Fire™ when it is
released.
Q. What should I drink during training?
A. Again, that is your call. Some like to drink whey protein, others like
to drink BCAA and some are happy with just water. We like a good BCAA drink,
but unless you are on a strict diet, if your pre and post workout nutrition
is sound, it is not critical.
Q. Usually Citrulline malate is found in pre-workout formulas. Why is it
in your post-workout formula?
A. Citrulline malate is excellent for endurance due to its buffering capabilities
and we are big fans of the compound. It is in fact these properties that
we have included it for! Not only does Citrulline malate help dispose of
toxic ammonia build-up from exercise, it also promotes nitric oxide (NO)
signalling, promotes phosphocreatine levels in muscle, and the malate is
considered to be the reason that Citrulline malate promotes ATP synthesis.
These factors make Citrulline malate fantastic for recovery purposes.
Q. Why only one gram of creatine ethyl ester?
A. It is enough to replenish lost creatine reserves. Don’t forget also, it
uses ethyl ester technology which appears to require a lesser dose than the
equivalent amount of creatine monohydrate. Most people use a creatine-based
formula before training anyway, so this works out very well.
Q. Why the combination of carbohydrate sources in Replenish™? Should they
not all be fast-acting carb sources?
A. Yes and no. We have included a blend of maltodextrin and oat fiber for
their different digestion rates. While this seems contradictory, it is in
fact not. This is because carbohydrates are broken down into their simplest
form (typically glucose) to pass through the intestines. Once in the blood
stream, they enter cells via a process called active transport. This process
is rate limiting, so only a certain amount of glucose can enter the cell
at any one time. Therefore it makes little sense to flood the bloodstream
with glucose at once. Not only do you run the risk of the glucose being oxidised
for energy, you also increase the chance of the glucose being stored as body
fat. Replenish™ contains maltodextrin, a fast-acting carbohydrate, and oat
fiber, a slower digesting carbohydrate, to form a sustained release of carbohydrate
to the muscle.
Q. So why is the formula not loaded with carbohydrates and sugar like other
post-workout products?
A. Because most bodybuilders do not need to drown themselves in sugar after
training. Endurance athletes will want to add more carbohydrates to Replenish™
for recovery due to them expending a lot more calories and using up a lot
more glycogen reserves during training.
Going heavy on the carbohydrates post-workout is even more unnecessary for
those who drink some sort of carbohydrate drink during training. A constant
influx of carbohydrates and protein over the day is ideal. Sudden and sharp
spikes will ultimately lead to unfavourable fat accumulation.
Q. The label says fortified with leucine. What is so special about leucine?
A. Leucine is a marvellous amino acid that is becoming more and more popular
in the bodybuilding community. It is said to be the main trigger for protein
synthesis and has anti-catabolic properties. In combination with the other
essential amino acids and carbohydrates (and thus, insulin), it becomes quite
anabolic.
Q. Does the leucine actually make any difference at all?
A. Scientific research certainly indicates this to be a resounding yes; so
does anecdotal feedback.
Q. Is the added Leucine part of the 30 grams of protein on the label, or
in addition?
A. It is additional. We wouldn’t sell you guys short.
Q. Why does Replenish™ not use whey hydrolysate?
A. Hydrolysate is good stuff, but it is also pricey and we do not feel it
is really worth the extra cash that it would have made Replenish™ cost. Whey
protein isolate and concentrate work just fine, and when you consider the
fortification of the leucine and isoleucine, it is pretty potent stuff.
Q. Are there any fats or creatine precursors in Replenish™?
A. No additional fats and no precursors, no. Nothing beats creatine replenishment
better than creatine, although Citrulline may help phosphocreatine replenishment.
Q. Can I use Glucophase XR™ with Replenish™ to maximise nutrient uptake?
A. Absolutely. We recommend you do, in fact. A serving of VIGOR™ may also
be of benefit if you have not taken one before training. The anti-oxidants
in Glucophase XR™ and VIGOR™ help control free radicals that can put the
breaks on protein synthesis and impede recovery after training.
Q: How does Replenish™ stack up against some of the other popular post-workout
products?
A: We'd love for you to compare the formulas. Then compare the price. Then
let us know.
Q. Can I use Replenish™ while dieting?
A. Absolutely. Simply include it as part of your daily calorie totals.
Q. What if I am on a ketogenic diet?
A. Even ketogenic diets can include a certain amount of carbohydrates each
day, but really it depends how sensitive you are. If you are doing a full
cyclical ketogenic diet, you need to find out how many carbohydrates it takes
you to be knocked out of ketosis. Replenish™ only yields 30g of carbohydrates,
so you should be ok.
For those doing the targeted ketogenic diet, which carbohydrates after training,
Replenish™ is perfect.
Q. I am just low-carbing, not going into ketosis. Is this ok?
A. Absolutely. Simply include it as part of your daily calorie totals.
Q. I have tried most of the components in Replenish™ individually and most
taste nasty. How did you get it to taste so damn good with all that crap
in there?
A. Because we spent the necessary time and money to ensure that this product
tastes great. Unfortunately this does add a little more by way of price,
but we feel this is absolutely worth it.
Q. So what flavors are going to be released in the future?
A. We have several in the pipeline, so keep an eye out!
Q. I have a medical condition. Can I use Replenish™?
A. Always consult your physician before using any new supplement.
Replenish Supplement Facts
Serving Size: 2 Scoops (~78g)
Servings per Container: ~15
Amount Per Serving
Calories 255
Calories from Fat 15
Total Fat 1.5g
Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 30mg
Total Carbohydrates 30g
Dietary Fiber 5g
Sugars 1g
Protein 30g
Calcium (From Calcium Citrate) 110mg
Potassium (from potassium citrate) 180mg
Magnesium (from magnesium acetate) 50mg
Sodium 150mg
Citrulline Malate 1.5g
Creatine Ethyl Ester 1g
Augmented Recovery Matrix 8g
[A blend of: Leucine, Isoleucine and 4-hydroxy-isolueucine]
Replenish Ingredients:
Ceramic microfiltered whey protein isolate, whey protein concentrate, oat
fiber, maltodextrin, leucine, inulin, isoleucine, natural and artificial
flavoring, citrulline malate, creatine ethyl ester, calcium citrate, potassium
citrate, magnesium acetate, 4-hydroyx-isoleucine, sucralose.
Replenish Suggested Use:
Mix one serving of Replenish in 16 to 24 ounces of cold water and blend well.
Replenish mixes with a spoon; for best results, use a shaker bottle or blender.
the ideal time to take Replenish is immediately after training.
