The Anafit E-Zine Newsletter Ed1.vol4 Pre and Post Workout Nutrition and Supplementation by Mac Rophage What you put into your body before and in the period after your workouts is the key to getting the most out of your efforts. There are two main pre and post workout regimens, the cutting and bulking paradigms. They have some similarities, but also some major differences. In this article we will look at the best foods and supplements to best attain your goals. Bulking: Pre workout meal: Whether cutting or bulking you will want to have a meal 1.5-2hrs prior to your weight training. This meal should contain easy to digest proteins and complex carbohydrates. For most people this means a whey protein shake or lean chicken and some form of bread, oats or other fiber rich carbohydrates. The difference between those bulking and cutting is the ratio of carbohydrates to proteins. Bulking you will want 2-3 grams of carbohydrates per gram of protein. Supplements for this meal: 1 capsule Glucorell for every 20-40 grams of carbohydrate to maximize glycogen storage as well as to mediate the insulogenic impact of your “workout drink” (see below). Potassium 200-400mg and Magnesium 125-250mg, for optimal muscle contractility and to prevent cramping. Pre-workout supplementation: Stimulants/thermogenics: We recommend workout stimulants even when bulking. You often will hear that you shouldn’t use stimulants while bulking. There is just no basis for not using stimulants unless you don’t tolerate them well. They provide all kinds of benefits for training regardless of whether cutting or bulking and should be taken 30-60 minutes prior to your workout. Caffeine (100-200mg), ephedrine and caffeine (10-25mg/100-250mg) or Cardio Breeze® (1-2 caps) are all good options. Creatine: Often under rated because of the poor performance and bloating that creatine monohydrate causes among many users. Creatine, properly delivered to the muscles, will improve strength, endurance and over all workout performance. While the benefits of creatine are not permanent, the gains that extra reps and more weight with those reps that creatine supplementation will allow does lead to permanent muscle gains. Creatine also improves recovery due to cell volumization, a hydrated cell has more nutrients. To get the full benefits of creatine supplementation without bloating use PureCEE® 700mg caps, 1 cap for every 60lbs of bodyweight. Take 1 hour prior to workout or with pre-workout meal. Beta-Alanine: Kind of a new guy on the block, but a great addition to pre-workout supplementation. It is complementary to creatine, increases pump, strength, endurance and recovery. Emerging research shows increases in muscle gains as well as fat loss. Unlike most non stimulant supplements, this is one that you can feel working as it produces an electric tingle. In addition to the strength and performance benefits this Carnosine precursor is great for over all health. I recommend 2-5 grams preworkout. Workout nutrition: For those bulking you can use Gatorade or make your own carbohydrate solution 8% glucose (based on 1 liter consumption and 80kg bodyweight) which is sipped throughout the workout. If you are thirsty drink additional water, or cut the solution percentage to meet your water needs. If you drink 2 liters of water cut it to 4%. You may need to play around with this the recommended range is .5-1 gram of carbohydrate per kg of body weight. If making your own solution I recommend adding electrolytes, Trace Minerals Research makes a very good electrolyte liquid. Post workout: you need carbohydrates and amino acids (protein) IMMEDIATELY post workout. I recommend dextrose and whey isolate or Dextrose and BCAA. If you are not a big fan of protein shakes, you can also add meat proteins and starchy carbs, but at least 40 grams of dextrose and 20 grams of whey isolate or BCAA is recommended to immediately replenish stores. The addition of alanine-l-glutamine (3-5grams) or glutamine peptides (10-15grams) will provide 2-3 grams of bioavailable glutamine to restore glutamine depleted by workout. Post workout meal #2: taken within 2 to 2.5 hours after post workout meal. Here you have two options. High protein, low fat, and moderate carbs or high protein, high fat and low carbs. Cutting: Pre-workout meal: As mentioned in the bulking section you will want to eat 1.5-2hrs prior to workout. This meal should have a ratio of 0.5-1 grams of carbohydrates to every gram of protein, typically 30-40 grams of protein. With cutting it is more essential that this meal be light and easy to digest, you don’t want any insulin from a slow digesting meal blunting your fat burning. Recommended supplements for this meal: Glucorell 1 cap. Concentrated Fish oil enterically coated 2 grams. Green Tea Extract standardized 250-500mg of EGCG, you can substitute Levorex or other high EGCG thermogenic. Potassium 200-400mg and magnesium 125-250mg. Pre workout meal exception: AM cardio (also often called “empty stomach cardio”). In this case you will want to have only a very small amount of fructose to reglycogenate the liver for optimal fat burning. Adding a small amount of fructose, 5-10 grams, will make a big difference in metabolic rate, energy levels and fat burning. So it might be better named “almost empty stomach cardio”. You can eat a small fruit, a piece or two of hard candy made with fructose or even just powdered fructose put in your water. Pre-workout supplements: Stimulants/Thermogenics are highly recommended when cutting (assuming you have a good tolerance of stimulants) and should generally be taken 30-60 minutes prior to workout. Caffeine (100-200mg), ephedrine and caffeine (10-25mg/100-250mg), Thermorexin 1-2 caps. If you choose Thermorexin your dose can be taken with pre-workout meal. If doing cardio in the AM, before eating, then Cardio Breeze is recommended instead of Thermorexin. Creatine: same benefits as when used for bulking. Use during cutting will allow you to sustain your weight training at close to your maintenance level. This is beneficial both from both training and psychological perspectives. Loss of strength when cutting can be depressing, which does not serve to motivate. Dosage is same as used when bulking. Beta-alanine: While the mechanisms are not well understood, it likely aids in fat loss by increasing norepinephrine related lipolysis. Beta-alanine also will reduce soreness and improve recovery, both of which are big issues while cutting. When used for cutting 2-3 grams taken up to 4 times day. May be taken with meals as well as post workout. Workout supplements: Water. Lots of water. Post workout meal: As with any workout, whether bulking or cutting, you need carbohydrates and amino acids (protein) IMMEDIATELY post workout. Recommend dextrose and whey isolate or Dextrose and BCAA. If you are not a big fan of protein shakes, you can also add meat proteins and starchy carbs, but at least 40 grams of dextrose and 20 grams of whey isolate or BCAA is recommended to immediately replenish stores. The addition of alanine-l-glutamine (3-5grams) or glutamine peptides (10-15grams) will provide 2-3 grams of bioavailable glutamine to restore glutamine depleted by workout. While these are beneficial when bulking they provide a significant anti-catabolic benefit when cutting. Post Cardio Meal Exception: For those with higher bodyfat, after primarily cardio type workouts, it may be beneficial to wait 1-2 hours to consume carbohydrates or any calories for that matter. At higher bodyfat levels, because there is excess energy stores in abundance this should not lead to significant muscle catabolism. This is not recommended after weight training, though some people can get away with it if they are significantly overweight. Post workout meal #2: again high protein, with either complex carbohydrates or healthy fats (not both). Now you will notice that are a lot of similarities among these two protocols, because maintaining and increasing muscle mass are very similar, the primary difference being calories and food intake timing like the no carbs during workout while cutting, since insulin inhibits lipolysis. These recommendations are not all inclusive and you should only consider them as a general guideline from which to craft your own program. Most of the recommendations are based on a 180lb bodyweight, keeping in mind that there are wide variations in individual response and metabolism. Don’t be afraid to play around with the recommendations both food and supplement wise. The list of supplements is by no means the end all be all, these are basic recommendations. There are other supplements that can be added to increase or modulate metabolism like Sesapure, to increase CNS activation like Neurogenex or suppress appetite like Synephrine or Hoodia. Sesapure in particular is very commonly used during both cutting and bulking because of its complementary effects to Glucorell, inhibiting fat storage during bulking and increasing fat utilization during cutting. There are also other protein options. For instance, a slow digesting protein source like a caseinate or micellar casein is recommended before bed.