Wednesday, 11 September 2013

Peri-workout supplements for lean muscle

I didn't start seeing proper results until I did 2 things.

1. Work harder

2. Not neglecting the fact that peri-workout supplementation is paramount!


In the last year, by focusing on these 2 points I've seen some of the best results of my life. Take a look at this before/after shot. On the left is pic from August 2012 (69kg) and on the right is one from August 2013 (73kg).



Today I wanted to talk about point number 2. Peri-workout supplementation. This basically means the supplements you take before, during and after your workout. Now I used to have a whey protein shake after my workout with a fast digesting carb. Which is great, but I was neglecting things. This was potentially holding me back from making each workout better than the last, which if you want results, is what you need to do! Now I'm forever experimenting with different products, but right now this is what I believe to be the most effective peri-workout supplement stack for lean muscle and strength gains....

PRE-WORKOUT

⚫ Caffeine - this fires up the adrenal glands and increases energy for the session. Aim for 5-10mg per kg of bodyweight. You'll have to experiment with this as its obviously going to be down to your tolerance to caffiene. You want to feel a good buzz, what you don't want is to be so jittery and shakey you can't even focus on a task for less than 5 seconds!

⚫ L-carnitine - boosts certain neurotransmitters that control focus and drive. Try 2000mg.

INTRA-WORKOUT

⚫ BCAA's in water - sip 10-15g grams of powdered BCAA's during your session. This will help prevent catabolism. BCAA's also compete with the amino acid tryptophan, a precursor to the calming neurotransmitter serotonin. In non-fitness geek terms, this means it will prevent you from getting a sleepy slump half way through your workout.



POST-WORKOUT

⚫ Whey protein - aim for 30-40g of good quality whey. This will increase protein sysnthises and help your muscles recover.

⚫ Vitargo - a fast digesting carb such as vitargo will help replenish depleted glycogen levels after your workout. Depending on your goal, aim for 50-100g.

⚫ Glutamine - this amino acid is needed for cell growth and serves as fuel for the immune system. During periods of heavy, intense training, muscle and blood glutamine levels drop quite dramatically. Therefore athletes/trainees are more susceptible to infection at this time. Glutamine after your workout will help replenish levels, and support the immune system. Go for 5-10 grams.

combine this stack with a good diet and some intense workouts, you'll see some epic results! I look forward to seeing your before/after photos...

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