If you are interested in improving any aspect of training, nutrition, or recovery, or if you need help finding a specific supplement to meet your needs, email me at steven@csfitlife.net.
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Over the last five weeks, I have thrown a lot of information at you. So, let’s look at how to put it all together.
Whole Food Pre- and Post-Training
If you choose not to use supplements around training, consider having a whole food meal 2-3 hours prior to training. Preferably, the meal would have a good mixture of slowing digesting carbs (sweet potatoes, brown rice, quinoa, etc.), some veggies, and an ample amount of protein (chicken, fish, red meat, etc.).
Immediately following training, consider have a small meal with some fast digesting carbs (white rice, SweeTarts, Haribo Gummy Bears, cantaloupe, honey dew, etc.), and a lean protein. This meal should be relatively small and low in fat.
Pre- and Post-training Supplementation
If you choose to use supplements to, well, supplement your diet and aid in training and recovery, this is how I would consider putting it altogether:
Between 15 and 30 minutes before training, consider drinking a shake that contains:
- 20-30 grams of whey protein
- 5-5 grams of creatine (depends on the type)
- 5 grams of BCAAs
- 2-3 grams of beta-alanine
Immediately following training (preferably before you leave the gym), consider drinking another shake that contains:
- 20-30 grams of whey protein & 10-20 grams of casein protein
- 5-5 grams of creatine (depends on the type)
- 5 grams of BCAAs
- 2-3 grams of beta-alanine
- 20-60 grams of high-glycemic carbs
If you have questions about specific brands or other supplements, send me an email and I can help you find what works best for your goals.
Remember, you can connect with me via email or through social media by clicking the links below:
