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With the main focus on strength training being a neuromuscular adaption (brain and sending messages to the muscles to fire more) the following nutrition outline will help you fuel those pathways.
Pre Workout Meal: 90-60mins Before Training
Caffeine Ok
Low GI Carbs if depleted….
Electrolytes Non Buffering – Sea Salt
White Meats
Pre Workout Supplementation: 30mins Before Training
B6, B9, & B12
400mg Alpha GPC
100-300mg L-Tyrosine
1-3g Carnitine Fumarate – Helps Fat metabolism
Intra Workout Supplementation:
MCT’s – if you need energy to fuel your work out
BCAA’s (1-2 scoops)
Carnitine Fumarate up to 1gram
Beta Alanine 2-5grams
Glutamine 5-10 grams
Taurine if Cramping up to 1 gram – Small doses can help manage calcium re-uptake during contraction
Post Workout Meal & Supplementation
(Can Delay Post Work Out Meal To Let Lactic Acid Accumulate)
Lean Proteins (low fats) Complete Protein 20-30 grams
Lower GI Carbs for Body Composition
Higher GI Carbs for Hypertrophy Gains
B vitamins & Magnesium.
Taurine 1-3grams, or Gabba (use one to calm nervous system)
Greens Drinks
Electrolytes – Buffered (Synerplex)
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.
