Today, I dive into groundbreaking research that settles the protein vs. carbs post-workout debate for dieters. Drawing from a recent study by Gwyn and colleagues, I reveal the optimal post-workout nutrition strategy for maintaining muscle mass while in a caloric deficit. I'll answer your questions about using whey protein, essential amino acids (EAA), carbs, creatine, and collagen peptides.

If you're tired of losing hard-earned muscle during diet phases, this episode is your solution.

Learn:
The crucial nutrient combination that prevents muscle loss while dieting
Why traditional post-workout shakes might be failing dieters
A surprising supplement stack that maximizes muscle preservation
The hidden impact of caloric deficits on muscle building
The truth about carbohydrates during weight loss phases

Weight Loss Recovery Recommendation

Men: 20g whey, 5g Collagen, 20g Essential Amino Acids, 5g Creatine

Women: 10g whey, 10g EAA, 5g Collagen, 2.5g Creatine

Non-Weight Loss Recovery Recommendation

Men: 30-40g whey, 5g collagen, 5g creatine + Carbs as needed

Women: 20-25g whey, 5g collagen, 2.5g creatine + Carbs as needed

BUBs Collagen - use code AIM725 for a 25% discount

Thorne Whey Protein

Thorne Amino Acid Complex

Thorne Creatine

Get my weekly newsletter - Adaptation

Book Erik for your next event

Start AIM7 for Free

Paper: Consuming Whey Protein with Added Essential Amino Acids, not Carbohydrate, Maintains Post-Exercise Anabolism while Underfed



Quotable moments:

"The last thing you want to have happen is that you diet and you end up just a smaller version of yourself." - Dr. Erik Korem

"Leucine is particularly important for muscle protein synthesis because it acts as a key trigger that activates the muscle building process." - Dr. Erik Korem

"When participants were in a calorie deficit, the EAA enriched protein drink led to significantly higher rates of muscle protein synthesis." - Dr. Erik Korem

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, the #1 pickleball health and performance app that helps pickleball players win more, recovery faster, and prevent pain and injury.

SUPPORT & CONNECT

Instagram - https://www.instagram.com/erikkorem/

Twitter - https://twitter.com/ErikKorem

LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/

Facebook - https://www.facebook.com/erikkorem

Website - https://www.erikkorem.com/

Newsletter - https://adaptation.beehiiv.com/subscribe

Today, I dive into groundbreaking research that settles the protein vs. carbs post-workout debate for dieters. Drawing from a recent study by Gwyn and colleagues, I reveal the optimal post-workout nutrition strategy for maintaining muscle mass while in a caloric deficit. I'll answer your questions about using whey protein, essential amino acids (EAA), carbs, creatine, and collagen peptides.
If you're tired of losing hard-earned muscle during diet phases, this episode is your solution.
Learn:
<ul>
<li>The crucial nutrient combination that prevents muscle loss while dieting</li>
<li>Why traditional post-workout shakes might be failing dieters</li>
<li>A surprising supplement stack that maximizes muscle preservation</li>
<li>The hidden impact of caloric deficits on muscle building</li>
<li>The truth about carbohydrates during weight loss phases</li>
</ul>
Weight Loss Recovery Recommendation
Men: 20g whey, 5g Collagen, 20g Essential Amino Acids, 5g Creatine
Women: 10g whey, 10g EAA, 5g Collagen, 2.5g Creatine
Non-Weight Loss Recovery Recommendation
Men: 30-40g whey, 5g collagen, 5g creatine + Carbs as needed
Women: 20-25g whey, 5g collagen, 2.5g creatine + Carbs as needed
<a href="https://shop.bubsnaturals.com/AIM725">BUBs Collagen - use code AIM725 for a 25% discount</a>
<a href="https://s.thorne.com/TPUR3">Thorne Whey Protein</a>
<a href="https://www.thorne.com/products/dp/amino-complex-lemon">Thorne Amino Acid Complex</a>
<a href="https://www.thorne.com/products/dp/creatine">Thorne Creatine</a>
<a href="https://adaptation.beehiiv.com/subscribe">Get my weekly newsletter</a> - Adaptation
<a href="https://www.erikkorem.com/speaker">Book Erik for your next event</a>
Start <a href="https://www.aim7.com/get-started">AIM7 for Free</a>
Paper: <a href="https://pubmed.ncbi.nlm.nih.gov/39160756/">Consuming Whey Protein with Added Essential Amino Acids, not Carbohydrate, Maintains Post-Exercise Anabolism while Underfed</a>
 
<hr>
Quotable moments:
"The last thing you want to have happen is that you diet and you end up just a smaller version of yourself." - Dr. Erik Korem
"Leucine is particularly important for muscle protein synthesis because it acts as a key trigger that activates the muscle building process." - Dr. Erik Korem
"When participants were in a calorie deficit, the EAA enriched protein drink led to significantly higher rates of muscle protein synthesis." - Dr. Erik Korem
<hr>
ABOUT THE BLUEPRINT PODCAST:
The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.
On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.
Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, the #1 pickleball health and performance app that helps pickleball players win more, recovery faster, and prevent pain and injury.
SUPPORT &amp; CONNECT
Instagram - <a href="https://www.instagram.com/erikkorem/">https://www.instagram.com/erikkorem/</a>
Twitter - <a href="https://twitter.com/ErikKorem">https://twitter.com/ErikKorem</a>
LinkedIn - <a href="https://www.linkedin.com/in/erik-korem-phd-19991734/">https://www.linkedin.com/in/erik-korem-phd-19991734/</a>
Facebook - <a href="https://www.facebook.com/erikkorem">https://www.facebook.com/erikkorem</a>
Website - <a href="https://www.erikkorem.com/">https://www.erikkorem.com/</a>
Newsletter - <a href="https://adaptation.beehiiv.com/subscribe">https://adaptation.beehiiv.com/subscribe</a>

The BluePrint Podcast is for go-getters and high achievers who crave practical strategies to elevate their health, well-being, and performance. Host Dr. Erik Korem delivers bite-sized, science-backed tactics to optimize your busy life and help you excel in all areas. Whether climbing the corporate ladder or managing a hectic household, this show equips you with the tools to thrive.

Oh, and we also talk about pickleball!

Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss actionable science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.  

Dr. Erik Korem is a high-performance pioneer on a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life. Over a decade ago, he introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football and has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.  

Erik is an expert in sleep and stress resilience. He is also the Founder and CEO of AIM7, the first pickleball health and performance app designed to prevent pain and injury and elevate performance.

SUPPORT & CONNECT  

Instagram - https://www.instagram.com/erikkorem/ 

Twitter - https://twitter.com/ErikKorem 

LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ 

Facebook - https://www.facebook.com/erikkorem 

Website - https://www.erikkorem.com/ 

Newsletter - https://erikkoremhpcoach.activehosted.com/f/

QUOTES  

“The key is using stress and adapting to it and improving. That’s what high performance is to me, the ability to adapt rapidly so you can achieve your potential. There are five key pillars to creating the conditions for adaptability: sleep, exercise, mental resilience, nutrition, and community/relationships.” - Dr. Erik Korem  

“I maybe have a different concept on leadership. To me, leading is a verb. If you’re leading, you’re a leader. If you’re swimming you’re a swimmer, if you’re driving you’re a driver. If you’re leading you’re by definition a leader. I define leading as being looked to in a particular moment to make a decision or perform an action based on your unique gifts and abilities. So by that definition, everybody is a leader. All rank and role really describe is how many people are hoping you get it right when it’s your turn to wear the weight.” - Clint Bruce

"Attention is the currency of performance." - Dr. Peter Haberl

“That’s what I’ve discovered in the lives of brilliant, prolific, healthy creatives, is that they have networks of people they leverage in the course of their work. That they learn from, that they were challenged by, that they gave great insight and purview into their own life and work, in such a way that they were able to receive feedback that helped them get better at what they do.” - Todd Henry

"Restful and fulfilling sleep enables you to grow, adapt, and thrive. It creates the conditions for adaptation, so you can pursue audacious goals and thrive in uncertainty." - Dr. Erik Korem

"Most exercise programs fail, not because the reps and sets are poorly designed, but because the program doesn't adjust for how much stress your body can adapt to that day!. That's why Dr. Chris Morris' research and practical application of fluid periodization is the key for unlocking your performance potential." - Dr. Erik Korem

The BluePrint Podcast is for go-getters and high achievers who crave practical strategies to elevate their health, well-being, and performance. Host Dr. Erik Korem delivers bite-sized, science-backed tactics to optimize your busy life and help you excel in all areas. Whether climbing the corporate ladder or managing a hectic household, this show equips you with the tools to thrive.
Oh, and we also talk about pickleball!
Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss actionable science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.  
Dr. Erik Korem is a high-performance pioneer on a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life. Over a decade ago, he introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football and has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.  
Erik is an expert in sleep and stress resilience. He is also the Founder and CEO of AIM7, the first pickleball health and performance app designed to prevent pain and injury and elevate performance.
SUPPORT &amp; CONNECT  
Instagram - <a href="https://www.instagram.com/erikkorem/">https://www.instagram.com/erikkorem/ </a>
Twitter - <a href="https://twitter.com/ErikKorem">https://twitter.com/ErikKorem </a>
LinkedIn - <a href="https://www.linkedin.com/in/erik-korem-phd-19991734/">https://www.linkedin.com/in/erik-korem-phd-19991734/ </a>
Facebook - <a href="https://www.facebook.com/erikkorem">https://www.facebook.com/erikkorem </a>
Website - <a href="https://www.erikkorem.com/">https://www.erikkorem.com/ </a>
Newsletter -<a href="https://erikkoremhpcoach.activehosted.com/f/1"> https://erikkoremhpcoach.activehosted.com/f/</a> 
QUOTES  
“The key is using stress and adapting to it and improving. That’s what high performance is to me, the ability to adapt rapidly so you can achieve your potential. There are five key pillars to creating the conditions for adaptability: sleep, exercise, mental resilience, nutrition, and community/relationships.” - Dr. Erik Korem  
“I maybe have a different concept on leadership. To me, leading is a verb. If you’re leading, you’re a leader. If you’re swimming you’re a swimmer, if you’re driving you’re a driver. If you’re leading you’re by definition a leader. I define leading as being looked to in a particular moment to make a decision or perform an action based on your unique gifts and abilities. So by that definition, everybody is a leader. All rank and role really describe is how many people are hoping you get it right when it’s your turn to wear the weight.” - Clint Bruce
"Attention is the currency of performance." - Dr. Peter Haberl
“That’s what I’ve discovered in the lives of brilliant, prolific, healthy creatives, is that they have networks of people they leverage in the course of their work. That they learn from, that they were challenged by, that they gave great insight and purview into their own life and work, in such a way that they were able to receive feedback that helped them get better at what they do.” - Todd Henry
"Restful and fulfilling sleep enables you to grow, adapt, and thrive. It creates the conditions for adaptation, so you can pursue audacious goals and thrive in uncertainty." - Dr. Erik Korem
"Most exercise programs fail, not because the reps and sets are poorly designed, but because the program doesn't adjust for how much stress your body can adapt to that day!. That's why Dr. Chris Morris' research and practical application of fluid periodization is the key for unlocking your performance potential." - Dr. Erik Korem

The BluePrint Podcast offers busy high achievers practical, science-backed strategies to boost health, well-being, and performance. Dr. Erik Korem provides concise tactics to optimize your life, excel in your career or home, and even up your pickleball game. Tools for thriving, no matter how hectic your schedule.

The BluePrint with Dr. Erik Korem

Discover the science-backed post-workout nutrition strategy for maintaining muscle while dieting. Learn the optimal protein, amino acid, and supplement combination for maximum results.

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