When you walk into the gym, do you walk in with the mindset of you're going to completely destroy this workout? Annihilate every rep? Decimate every set? You look forward to pushing your body to the limits, you want to perform at peak intensity every training session, you love the feeling of crushing your workout and hitting that big PR, and the sound of iron clanging while hitting a huge squat, bench, or deadlift puts you in the zone!
If you've ever trained hard enough or long enough, you've probably run smack-dab into the dreaded "wall of fatigue" during one of your workouts. You know the wall... When you hit it, you feel like you have absolutely nothing left to give, everything basically f*cking sucks, and you couldn't possibly complete another set, mile, or even a sentence. In order to push our bodies at maximum intensity and to the extreme, we have to fuel for the extreme.. this means supplying the body with the proper fuel to get the job done! Enter... Leg Day by Nutrabio! Think of Leg Day as Jet Fuel for your body, so you can train like the an absolute juggernaut at every session!
Leg Day is without a doubt one of the best intra-workout formulas available on the market today. When I think of comprehensive formulas, Nutrabio Leg Day is right near the top of that list, and for good reason. Leg Day combines some of the most highly researched and tested ingredients at clinical doses all into one robust and prolific formula to deliver an apex intra-workout "dream come true" experience. If you're looking to optimally fuel your workouts for superior athletic performance and gains.... this is the one!
So, what can I expect from such a robust intra-workout formula?
Leg Day's comprehensive and colossal combination of ingredients works together very synergistically to drastically enhance muscular endurance, delay muscle fatigue, rapidly restore ATP levels for peak power output and enahnce workload capabilities, improve maximal anaerobic performance, optimize hydration for peak performance and peak muscle contractions, reduce muscular soreness, aid in muscular recovery, enhance cognition (focus, concentration, mental clarity), heighten mood and motivation, support muscle preservation and regeneration, and stimulate protein synthesis to enhance muscle growth. Now, you're starting to see what I mean by comprehensive, and why this mammoth formula is right at the top of the best intra-workouts available. Now, let's fully breakdown this colossal combination and further discuss all of the tremendous benefits.
- Dual Carbohydrate Energy Blend (30 grams)
We start off with a potent combination of 2 well-known and highly researched carbohydrates -- Cluster Dextrin - Highly Branched Cyclic Dextrin (HBCD) and Bioenergy Ribose (D-Ribose). HBCD is more soluble and is absorbed more easily by the body than any other carb source. Plus, it's considered a far superior source of carbs compared to other types of GI carbs like maltodextrin and dextrose as it provides a sustained increase in energy levels without causing spikes in the blood glucose and/or insulin levels. HBCD has a high molecular weight and low osmolarity, which helps to increase gastric emptying. This essentially means that the HCBD will remain for a much lesser time in your stomach as compared to regular carbohydrates and is absorbed by your intestines and sent to the muscles more quickly.
Due to its unique branched structure HBCD is digested extremely fast and then absorbed rapidly and sent to the muscles equally fast. The faster the carbs and the essential amino acids reach your muscles, the better the workout and quicker the recovery. This leads to extraordinary benefits that include an excellent energy source and help boosting athletic performance, help in faster recovery after a workout, help increasing strength and improving lean muscle gains while helping you to lose fat. It's also highly soluble and provides increased absorption and improved transportation of nutrients, increased stamina and endurance, and reduced DOMS (delayed onset of muscle soreness).
D-Ribose is a sugar molecule that occurs naturally in the body and is made from blood glucose. It's a key component of adenosine triphosphate (ATP), a molecule involved in storing and releasing energy, muscle contraction, and nerve impulse propagation -- in fact ATP is the primary source of energy that is used to power the movement of contraction in working muscles -- and ribonucleic acid (RNA), a molecule involved in protein synthesis and other cell activities.
Ribose is the precursor to ATP (energy) production in the cell. Whereas creatine quickly recycles ADP + Pi to make ATP, ribose is actually used to manufacture ATP from scratch. The benefits of creatine, carbohydrate or any other nutrient will be seriously hampered if cellular ATP, ADP and AMP are low – and ribose is the only solution. When ATP is broken down into ADP + Pi (adinosine diphosphate + inorganic phosphate) energy is released and this is used to power all our bodily functions. Naturally then, it is the breakdown of ATP within the cells of the working muscles that provides the energy for exercise. Without it you wouldn’t be going anywhere!
It is through the metabolism of carbohydrate, fat and protein that ADP + Pi is reformed to make ATP. This ATP is then available to be used for muscular contraction. As the muscle uses it, once again it will break down to ADP + Pi and so it goes on. When exercising, this cycle rapidly and continually takes place in order to satisfy the substantial turnover of energy required.
D-Ribose actually greatly improves ATP availability at a cellular level. This results in improved cell energy stores, overall improvements in athletic performance, optimal power/force output, reduced muscular soreness, and enhanced muscular recovery.
- Leg Day Performance Matrix (450mg)
This matrix is a powerful combination of 4 ingredients that have been tested multiple times for their effectiveness at boosting ATP, performance, mood, cognition (focus, concentration, mental clarity), and help reducing muscle fatigue.
Mucuna Pruriens (L-DOPA) 150mg - L-dopa is an amino acid and precursor of dopamine, however, it plays a role in both epinephrine and norepinephrine as well. L-dopa is a compound from which dopamine is made within the body. Optimal levels of dopamine help your body regulate blood flow, maintain a proper appetite, and even play a part in learning and cognitive function. In fact, it’s often referred to as the “dopamine bean” because it’s such a powerful source. This adaptogen can be used to lower stress, reduce anxiety, improve focus, boost libido, and heighten mood and motivation. In other words, L-DOPA boosts mood, motivation, and focus so you can crush your workouts with the utmost intensity!
elevATP 150mg - ElevATP is a natural combination of ancient peat and apple polyphenols clinically shown to dramatically increase levels of endogenous ATP and support improved strength, power, and performance in the gym and on the field. ElevATP helps our body naturally produce and increase its own ATP which provides several key benefits -- increase, lean muscle mass, boost strength levels, and enhance athletic performance.
Through the increase of energy production (with ElevATP) during training, research has shown that you are better able to break down the muscle fibers to allow them to come back bigger, stronger, and thicker – ultimately increasing your overall muscle mass. ElevATP can also help stimulate blood flow which can help shuttle nutrients into the muscle. Ultimately, this all leads to promoting the growth and retention of lean body mass.
The more ATP you have present to be used, the higher your total output of strength will be. ElevATP provides you with the added levels of ATP to allow you to push more weight during your workouts. As your body adapts to the increase in strength, you will be able to apply progressive overload to your workouts and can allow yourself the ability to increase your weights with each workout.
With ElevATP, you can boost your body's ability to produce ATP naturally. Not only does this help increase your workout capacity to perform harder and longer when training, but it can also help you increase recovery time between sets and post-workout as well. This increase in recovery allows you to get back to training quicker without taxing the body and potentially overtraining.
NeuroFactor 100mg - NeuroFactor is a sustainable, all-natural patent ingredient that increases BDNF levels in humans, thereby increasing cognition, specifically focus, learning, memory and thinking. NeuroFactor works by stimulating production of Brain-Derived Neurotrophic Factor (BDNF), a key neuroprotein involved in overall brain health. BDNF plays a critical role in the development, maintenance and repair of neuron, and protection against neuro-degeneration. Neuroscience suggests that increased BDNF may help reduce the advancement of cognitive decline in humans.
Senactiv 50mg - Senactiv is a 100% all natural plant-based compound that is a blend of Panax notoginseng and Rosa roxburghii, when combined they work synergistically to increase time to exhaustion in high intensity interval training, increase ATP production, speed up recovery by reducing inflammation in the muscle and increasing muscle glycogen levels and eliminate deteriorating muscle cells.
- Intra-Blast Aminos (8.6 grams) (7.6 grams EAAs) (5 grams BCAAs)
Let me start by noting 8.6 grams is a monstrous dose of aminos per serving, especially since they are formulated with a plethora of other performance enhancing ingredients.
Amino acids are the building blocks of protein, and muscle tissue. They fulfill the basic foundations of well-being like vitamins and minerals whilst also optimizing those micronutrients and providing the fuel for growth, health, good functioning of the body and genetic transcription. BCAAs stands for Branched Chain Amino Acids. These are a specific group of three amino acids that have gained significant attention (and rightfully so) especially in the fitness world.
There are three branched chain amino acids: Leucine, Isoleucine, and Valine. These 3 amino acids account for roughly 35-40% of your body's protein, and make up roughly 14% of the amino acids in muscle. BCAAs are a great tool for aiding in gaining skeletal muscle (the kind that makes you swole), as they stimulate muscle protein synthesis, especially Leucine, which we will speak more on later in this article. Muscle protein synthesis is the metabolic process when your body makes new muscle protein, also known as gains. BCAAs are also especially helpful for maintaining mass while on a calorie-deficit diet as they work in your favor by reducing the rate of protein breakdown.
Our bodies use 20 different amino acids to create muscle proteins to help break down food, grow, repair body tissue, build muscle, and facilitate many other vital bodily functions. While our bodies need all 20 different amino acids to function properly, only 9 are considered “essential”, meaning they cannot be made by the body in relevant amounts, and therefore must be obtained from diet and/or supplementation. The 9 essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. As you can see, these 9 also consist of the 3 BCAAs (Branch Chained Amino Acids).
BCAAs have been a staple for many years for muscle building and enhancing recovery, but what about the the remaining 6 amino acids? Each of these nine essential amino acids have specific roles in the body and together aid in building lean muscle tissue, burning body fat, preventing muscle breakdown, enhancing muscular recovery, delaying muscle fatigue, boosting muscular endurance, and reducing muscle soreness.
- Electrolyte & Hydration Optimizer (3.97 grams)
Proper hydration is vital to optimal performance, especially during training! Intense exercise causes intense sweating, and when you sweat, you're not only losing water, but valuable electrolytes too. These same electrolytes are responsible for optimal muscle function
Taurine 2,000mg - Taurine is a powerful amino acid and is the second most abundant amino acid in the body. The body makes it by breaking down the amino acid cysteine. It is shown to enhance muscle contraction to boost power and rid the muscle of lactic acid, improving recovery. Much like Betaine Anhydrous, it's also an osmolyte that will increase cell volumization and muscle cell uptake, and boost cellular hydration.
2,000mg of Taurine is a clinical dose that will provide some monstrous benefits such as increased power/force output, enhanced muscle contractions, improvements in stamina and endurance, increased cellular hydration, accelerated recovery, increased cognitive function (focus, concentration, memory, learning), and supports central nervous system function.
Calci-K 667mg - Calcium is one of those underappreciated workhorses of the body. It's especially important for athletes because they are more likely to lose calcium, as well as other minerals, through perspiration. In addition to being important for strong bones, calcium is required for muscle contractions. Without enough calcium you may experience muscle cramps. Calci-K has been shown to have the fastest absorption rates, making it the optimal choice for an intra-workout formula.
Cocopure - Coconut Water Powder 500mg - Coconut water contains crucial electrolytes like sodium, potassium, and magnesium, which help keep you hydrated, and is a natural way to replenish electrolytes during and after workouts. You’re constantly losing fluids and electrolytes through sweat when exercising. If you’re not properly hydrated, you can be left feeling dizzy, weak and experience muscle cramps. Hydrating with coconut water during exercise can help you feel more energetic and increase your athletic performance.
Electrolytes 800mg -
When exercising or playing sports, anyone who knows nutrition will tell you that you need to support your body before, during, and after an athletic performance. Electrolytes are essential minerals that your body needs to stay hydrated before, during, and after exercise. But they do more than that. Electrolytes also support our body's vital functions, such as muscle contraction (including the heart), blood pressure, nerve signaling, and much more. Electrolytes must be present in proper concentrations to maintain fluid balance, muscle contraction and neural activity, all of which are essential to high performance and basic daily functions. Electrolytes also help your body retain fluid during heavy exercise when you’re sweating, so they can also keep joints lubricated and maintain your energy, avoiding dehydration related fatigue.
- Muscle contraction: Bodies move via muscle contraction. Electrolytes (specifically calcium and magnesium) help trigger the muscle contraction process. Without them, your muscles wouldn’t contract or allow you to move. And, this process includes contraction of the heart muscle and its ability to beat.
- Fluid balance: Your body is made of mostly water. It is used in the respiratory process when you breathe, to digest your food, to regulate your temperature, and many other body functions. Your organs, tissues, and cells need appropriate fluid balance to function properly. The number of electrolytes in your blood can trigger your kidneys to excrete less water (during dehydration) so more water stays in the blood.
- Conducting nerve impulses: Your brain is Your control center and is constantly sending messages to different parts of the body. When electrons move across the membrane of the cell, they act like a little light switch that triggers a chain reaction of nerve impulses.
Typically, the most important factor in regard to electrolyte loss during exercise is the amount of sweat lost. The body is constantly working to regulate itself. As you sweat during exercise, not only do you lose some of the fluid in your body, but you also lose many of the electrolytes working to keep the body hydrated and balanced. So, usually, the more a person sweats during exercise, the more electrolytes they tend to lose. Replenishing those lost electrolytes is vital to keep you balanced to feel and perform your best.
- Nutrient Absorption Enhancer
Astragin 50mg - AstraGin is a 100% natural compound that increases absorption of many vital nutrients and that promotes a healthy gut environment. The absorption of nutrients in your body is controlled by transporter proteins. These protein compounds are regulated by mRNA, a molecule that receives and encodes a chemical message for protein products. AstraGin increases the “transporters” and “mRNA” in your body, which are chemicals that work out a number of nutrients absorbed into the cells in your intestines.
The addition of AstraGin to an intra-workout allows for maximum absorption and utilization of the other ingredients. This ensures you get the maximum benefit of each ingredient.
There it is, the full breakdown of the comprehensive intra-workout behemoth -- Leg Day! Before we end this blog, I have to talk to you guys about one last thing for Leg Day... the flavors! With flavors like Blueberry Lemonade (my personal favorite), Sweet Tea, Cherry Limeade, and New York Punch, this intra-workout is like a super-powered treat that will have you aching for more!!