Pre Workout Meal
- Low Carb – Carbs will crash dopamine levels
- Higher Protein – Ideally red meats
- Moderate Fats – Keytones or Mcts, Coconut oils, nuts also have small amounts of choline in them.
Pre Workout Supplements
Dopamine Booster
- L-Dopa – up to 250mg
- Tyrosine – 500mg up to 1000mg
- Phenylalanine – 500 mg up to 1000mg
- These are synergistic so lower the does if you combine them together.
Acetylcholine Boosters
- Alpha GPC 600 mg – 1200mg ( Very Energising)
- CDP Citicholine 600mg up to 12mg (More Focus)
- Acetylcarnitine 300mg up to 2grams this will help boost the effects of the acetylcholine & dopamine boosters.
- These are synergistic so lower the does if you combine them together.
Other Pre Peri Workout Nutrition Considerations.
- B Vitamin Complex
- Electrolytes Non Buffered if looking for performance gains Sodium Chloride 400mg & Potassium citrate 100mg.
- Electrolytes Buffered Bicarb versions (Synerplex) if looking to use neurological as a de-load from lactic acid work.
- Glutamine 5g, helps recycle energy in the nervous system
- Ketones or Mct’s – choose only 1 (Ketones should be used with dopamine boosters to mitigate any bump in insulin from the ketones ).
