Peri-workout nutrition is a fancy term that encompasses what you eat before, during and after training. After rather extensive amount of reading and experimenting with this subject I have realized how incredibly important this is to my training and recovery. Getting this protocol right for me has drastically changed my body composition. The right peri-workout nutrition has allowed me to increase my training volume and intensity without becoming overwhelmingly sore. Decreased recovery time means I can train more frequently.
Since I no longer using any PEDs, my nutrition and the manner in which I train have to be dialed in much more to get the results I want. I am a firm believer that hypertrophy can be maximized with proper form, increased volume, time under tension and the use of extended sets. These training principles that have changed my body since becoming natural. To optimize hypertrophy I need to make sure I am feeding my body in a manner that will allow it to grow.
My peri-workout nutrition Protocol looks like this:
Pre-workout – about 45 minutes before my workout I will consume a small meal of easily digestible protein, carbohydrates and fats (medium chain triglycerides) . I almost always make a shake for this meal. I lift in the morning so this is what I eat upon waking. The shake consists of 40-50g of Hydrolyzed Whey protein, 1/2 cup of oats, and a Tbsp. of coconut oil. This primes my body for my workout
Intra workout – I believe fueling my body during the workout may be the most important piece of the puzzle for me. Since adding nutrition intra-workout I have been able to train longer and with more intensity. My intra-workout shake contains fast acting proteins, carbs as well as BCAA’s. I use 25g of Hydrolyzed Whey protein, 25-50g of High Branched Cyclic Dextrin, 5g of creatine, 10g of BCAA’s and 5g of L-Leucine. This combination gives my body the building blocks it needs for hypertrophy.
Post Workout – I prefer a whole meal post workout. I consume this meal about 30 minutes after I have finished training. I had good nutrition during my workout so I don’t feel the need to rush to slam another shake or choke down a meal as soon as I leave the gym. Normally I eat 7-8 oz lean grass fed beef, with 2 servings of Basmati Rice. Sometimes I will eat 8 oz of chicken or grass fed steak for protein a large sweet potato for my carb source. I shoot for about 50g of protein and 60-75g of carbs for this meal.
I will eat again about 90 minutes after my workout. This meal consists of 40-50g lean protein, 30-40g of carbs and 15g of fats. For example, 7-8 oz of chicken, a sweet potato with a Tbsp. of grass fed Butter. I believe in carb partitioning. This means I take in the majority of my carbs (70-80%) for the day around the time I train. Nutrient timing has been very important for me. It has allowed me stay lean while building mass and improving my recovery time.
If you would like to read more about the science and theory behind these peri-workout principles I would highly recommend checking out the following sites. They are experts on this subject and can convey it in an easily digestible manner.
- John Meadows site – Mountain Dog Diet
- EliteFts.com – Check out articles written by Christain Thibadeau or Scott Stevenson