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
Low GI Carbs if depleted….
Electrolytes Non Buffering – Sea Salt
Pre Workout Supplementation: 30mins Before Training
B6, B9, & B12
400mg Alpha GPC
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)
Electrolytes – Buffered (Synerplex)