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| Do NOT skimp on peri-workout nutrtion...he doesn't. |
diet and fake hustle training. And wasting time in the gym is not desirable. An overlooked part of the game is peri-workout nutrition. This fancy fitness term refers to the food/supplement intake before and after your training session. In short, to have a super physique and be able to recover faster from tough training you must:
1: Plan your pre-workout meal about 1.5-2 hours before you train:
I have found that having that meal too soon (15-30mins) limits the amount of food you can have due to digestion time. And without optimal food intake, your body will use other things (muscle!) for energy. We never want that. You want to not be full, but not be starving when you enter the gym. Slightly hungry is ideal. This meal can be a multitude of things, but in most cases you should include protein and carbs. The amounts will vary based on your goal (fat loss, performance, etc) and your bodyweight, but typically 20-30g protein and 30-40g carbs is needed. The carbs will give you the fuel to train and the amino acids in the protein will protect the muscle from being used as energy. You will need to try different foods to find what works for you. I may have oats, an egg, 3 egg whites, and a serving of chicken or turkey. I may also have brown rice, chicken, pinto beans, and vegetables.
2: Plan your pre-workout supplements about 35-50 minutes before you train:
Ideally, your pre-workout supplements need some time to be absorbed into your body. The basic pre-workout stack for optimal performance would be about 100-200mg Caffeine for energy (think an 8oz cup or 2 of coffee) 10g of BCAAs and 5g of Creatine to protect muscle. Again based on your goal, you may add other supplements to compliment that goal. Also, pre-workout specific cocktails (N.O. Explode) contain arginine and beta-alanine which can have an positive effect on focus and stamina during the training session. Now I have trained with and without this step. I feel that you can receive an energy burst and maximize your training when using this stack, but do not think that you cannot have a GREAT session and make great progress if you do not have supplements.
3. Plan your post-workout meal/supplements immediately after training ceases:
If you are strength training and performing cardio, have this shake after the cardio. You do not want to perform cardio with a fuller stomach. I suggest this shake contains 30-40g protein, 30-50g carbs, 5g glutamine (more recovery) and 5-10g BCAAs. This shake taken after training will start the recovery process start immediately. And, again the carbohydrate amount will vary based on your goals. The protein powder you use will contain BCAAs, but you can add more for better recovery. For the carbs, use a carb powder (CytoCarb) and mix it into the shake when you make it. 1 serving is 17g of carbs so use according to your goals. About 1 hour after this replenishing shake, you should have a meal containing similar protein and carb amounts. Again based on your goal (fat loss/strength/mass gains), you will adjust the protein/carbs higher or lower.
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| Excellent for post-workout recovery and glycogen replenishment. |
4. Plan SLEEP!
Sleep is the ultimate tool for recovery. If you sleep 7-8 hours a night, you will feel fresher throughout the day and be able to perform better in the gym. I have trained on 3-4 hours sleep (not smart) and I have trained on 8-9 hours sleep and felt like Superman. The difference is night and day.
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| Being sleep deprived leads you to feel like Garfield during workouts...tired, flat, and uninspired. |
Do not just train with reckless abandon and think results will occur. Your body needs properly timed food and supplement intake to maximize the gains you make in the gym. Apply this information and I promise you will be happy with a stronger, leaner body.
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