A lot of our clients often ask about post-workout nutrition, but not many worry about what they are consuming pre- and intra-workout. What you drink before and during your workout can have just as much of an effect (or even more) than what you have after. Lately we have found our members, especially those who workout early in the morning, have been struggling to find things to help power their workout. Below ere are some of their choices lately. (SEE AVOID THIS PHOTO)
Most of the items pictured have caffeine and carbs, both of which are helpful, but lack other key ingredients and fail to deliver the benefits you can get from a good supplement routine. Without digging too deep into the science here are our recommendations for pre-workout and intra-workout supplements.
Can be found already packaged as a “pre-workout” blend usually containing caffeine or can be a mix of the items below mixed together.
- Creatine 5 grams
Increases physical performance in high intensity exercises done in less than 60 seconds and can aid lean-muscle gain.
- Beta-Alanine 2-5 grams
Increases physical performance in the 60–240-second range and can aid lean-muscle gain.
- Caffeine: 100-250 mg
- BCAAs 10-20 grams
Promotes recovery, minimizes muscle breakdown and can enhance strength endurance/decrease fatigue. Look for an established ratio (2:1:1) of leucine, isoleucine and valine.
- Carbs 15-30 grams
Can reduce mental fatigue and muscle breakdown along with providing energy for long, intense workouts. Look for brands using Branched Chain Cyclic/Cluster Dextrin like Gaspari Glycofuse.
Written By: Kris Petersen