Training Nutrition – Strength Phase

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)

 

 

coachjcox

coachjcox

With more than a decade and a half of hands-on experience, Justin is not just an online fitness coach, he continues his in-the-trenches work at his gym Revolt Fitness Narraweena on Sydney's Northern Beaches implementing his distinctive approach to personalised fitness coaching with small group coached hours that offer personalised attention, creating a community atmosphere while ensuring individual progress.

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