My clients take a fat burner supplement with 16 ounces of water 15–20 minutes before cardio. The fat burner consists of caffeine to help with energy, one or two pepper extracts to increase core temperature, and an appetite suppressant. If you’re sensitive to stimulants, L-carnitine is a nonstimulant fat burner. Add 2 grams to increase effectiveness.
PRE-WORKOUT
Take 15–20 minutes before starting the workout so the nitric oxide effect can kick in, maximizing pump, focus, and muscle fullness. To minimize stomach bulk, don’t drink too much water.
INTRA-WORKOUT
Have at least 6 grams of branched-chain amino acids (BCAAs) along with 5 grams of glutamine. I recommend a 2-1-1 ratio: 3 grams leucine, 1.5 grams isoleucine, and 1.5 grams valine.
POST-WORKOUT
Drink a whey protein isolate shake immediately following your workout, finishing it before you leave the gym. Your post-workout meal of protein, fat, and carbs should be 60–90 minutes after the shake.
BEFORE BED
Mix 25 grams whey protein isolate, 25 grams casein protein, and some kind of fat (almond butter, all-natural peanut butter, or flax oil). The fat slows the absorption of the protein.
DON’T DO IT
Avoid making these three sports nutrition mistakes or you might waste a workout.
TOO MANY STIMS
Heavy amounts of pre-workout stimulants can act as vasoconstrictors, which decrease blood flow to the muscle. The right pre- workout balances between getting a pump and giving you the energy and endurance to get through your workout.
EAT WHILE LIFTING
If you eat food intra-workout, it’ll cause a lot of gastric distress. When you’re pushing yourself hard, you’re going to wind up bringing it all up.
BULK THEN SLEEP
Too many calories before bed can lead to fat gain, and it messes up a lot of people’s sleeping patterns. Shakes comes in so many tasty flavors and help you get protein without the extra sugar. – FLEX
