Training Nutrition – Strength Phase

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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)

 

 

coachjcox

coachjcox

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

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About Me

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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