Lactic Acid Phase Nutrition

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Carb Calculations For The Lactic Acid Phase – Starting Monday 11th.

As always if your goal is weight loss you must be in a calorie deficit (use the calculator in the members area at

Pre Work Out-
15 – 30g this is just so we have glucose in the blood to support the liver during the lactic acid phase – *remember there is a point of diminishing returns with pre workout carbs i.e. if you over eat and crash you won’t want to put in a solid session and effort required to get the stimulus required.

Post Work Out Carbs – Conservative approach
Males 1g-1.5g per kg bodyweight
Females .6g -1g per kg body weight
Aggressive approach 2g per kg body weight.

When NOT to have post work out carbs!!!
If your BF% is still fairly high 30+% – Swap for glutamine electrolytes & greens If you have not completed a low carb bootcamp. The leaner you are and the more insulin sensitive you are the more post workout carbs you can use.

Females 1.6 – 2.2g per kilo of LEAN MASS
Males 1.8-3.3g per kilo of LEAN MASS

Make up the excess cals from fats just use these away from pre and post training meals – Pre & Post training meals should be under 10g of fat.

*if your weight loss stalls and you have not had a re feed for a while – you can use a re feed to stimulate your metabolism



Your coach with 13+ years personal training & strength coaching experience and a get it done attitude.

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I’m a gym nerd with over 13 years personal training and strength coaching experience. My true passion is helping people transform not only their physique but their over all health with the most effective coaching strategies and methods available. 

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