Man 2.0 Engineering the Alpha

building blocks of protein). They are not necessary, but they get the job done. And what’s more, researchers from Syracuse University found that simply adding amino acids before you train boosts muscle gain and fat loss. The study looked at two common meals before your workout: one with carbs (think: a sports drink) and one that combined BCAAs and carbs. After the pre-workout meal, the subjects then hit the weight room with a focus on heavy resistance training. Think: max weights that scream testosterone.
    After the training, several important factors were examined, including muscle gain, fat loss, and metabolism. While both groups saw benefits from what they ate before a workout, it was the BCAA group that saw a bigger improvement in every measure. But maybe most impressively, those who had BCAAs before training saw a greater increase in their metabolism up to forty-eight hours after they finished training. While research has known for a while that weight training improves metabolism after a good workout, the surprising benefit was that those who took BCAAs (like BCAA Matrix) pre-workout had an increased metabolism the following day—above and beyond the normal surge experienced from weight training.

    WHAT SHOULD I EAT PRE-WORKOUT?
    We understand that some of you will still want to eat before you train, and that’s fine. Just keep in mind that if you eat something immediately before you train, it won’t really help your workout. The food will still be in your stomach and not digested. That’s not to say there’s no benefit; psychologically you might just feel better, which is part of the equation. If you eat, aim for at least an hour before you exercise. Here are three go-to meals for those who want a little fuel before hitting the iron.

    The Quick and Easy: Greek yogurt and a handful of almonds
    Simple Chef: Three scrambled eggs, ½ cup oatmeal, and ½ cup berries
    The Power Shake: Frozen banana, chocolate protein powder, handful of almonds, 1 tablespoon cacao powder, 4 ice cubes; all blended

    WHAT ABOUT PROTEIN BARS?
    Do you like Snickers bars? Awesome. We do too. But Snickers bars are about as healthy as most protein bars. Don’t be deceived by nutrition labels, which can hide a lot of dirty ingredients. The truth is, most protein bars are loaded with as much—if not more—sugar than your favorite candy bar. The only difference is that the health bars include more protein, which certainly is a good thing. But even then, the protein in the bars is oftentimes inflated. Ingredients like gelatin are included in the protein total. And while technically gelatin can count as protein, it’s not the type of protein that builds muscle.
    Solution: the Alpha Bar.
    We teamed with YouBar, which creates custom-made, all-natural protein bars. The Alpha Bar is the type of protein bar you want: not too high in calories but still packed with all the good proteins, carbs, and fats for hormonal optimization. There are two variations: the Alpha Bar (for any situation) and the Alpha Workout (for after you train).
    If you want something similar (and not made by us because you’re afraid we might have dipped our fingers in the batter during the production process), we highly recommend Quest Bars. They are some of the highest-quality bars—without the added crap—that you’ll find on the market. To find the Alpha Bar, visit www.engineering thealpha.com/alphabar.

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    REJECT THIS THOUGHT:
    Crunches give you abs.
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    There is nothing inherently wrong with crunches. Let’s just start with that. You can do crunches and they’ll work your abs. Within the last five years, crunches—the perpetual king of abdominal exercises—have been criticized for everything from being a waste of time to causing back pain and even playing a role in the collapse of the economy. (Okay, so maybe the last one isn’t true.)
    In a world where the backup quarterback is always the most popular player on the team, planks stepped in as the savior for all your abs’ needs. They promised no more back pain, 100 percent activation of your six-pack muscles, and anyone could do them. They were new, different, and difficult. Only one problem: crunches work your abs. It’s a fucking fact. Research published in the Journal of Strength and Conditioning Research found that crunches create 64 percent activation of your rectus abdominis—the six-pack muscle. And when you add weight, that percentage increases.
    Whether crunches target your abs is not