Goal: Aesthetics/Fat loss. “I’m more interested in looking good naked then performance.”
Pre workouts? Skip it
- The supplement industry is good at selling multiple products for a variety of uses. For fat loss, you want to be able to signal to your body to use what’s already stored in your body. Giving yourself quick, readily available nutrients would be used FIRST. Note* you also shouldn’t be hungry going into a workout, so your last meal should be about 3 hours prior. If you train first thing in the AM, try using a little bit or protein like a hard boiled egg/bite of chicken or little coconut (MCT) to hold you over.
- Plus maybe some electrolytes in the summer when sweatloss is at it’s highest. Dehydration can make losing weight very difficult. Remember 1/2 your body weight in ounces 200 lbs of body weight should drink 100 oz of water daily.
Post Workouts? Wait for your next meal
- I’m basing this assumption that you are eating ENOUGH calories daily. You can rely on your next meal to replenish your energy stores for your next training session (typically takes about 12-18 hours). Allow your body to repair itself with the nutrients you already have stored. Skip the PWO window and make sure you get some good nutrients in your next meal.
Goal: Performance/Muscle building “I wanna go fast more than losing weight.”
Pre workouts? Creatine Monohydrate
- This is the simplest thing I would recommend to add to help top off my power stores pre-workout. I’ve played with caffeine and a few others but the one thing we’ve found the most success with has been about 5 grams of creatine.
- Depending on the length of the session you may be fine without, the longer and more demanding (think 20-30 minutes or longer) may require some added fuel. Be careful of too much refined sugar as it will likely make you feel funky once you’ve used it up. Some studies have found that about 10g of Amino Acids or BCAAs could help you, but I’d opt to keep it simple and stick with water, especially in the beginning.
Post Workouts? Carbohydrates + Protein
- Remember you are re-fueling for your next session. If it’s later today… make sure you get something in! When I was training, I liked the concept of backloading my carb intake through the day. This means that I tried to save most of my daily carbs intake for the meals following my training session. Quality matters here, so real food is still your best choice but a high quality shake can work too. Base your PWO intake on the intensity of your session, for a harder session shoot for about 70-100 grams of starchy carb and about 20-30 grams of protein and taper from there based on feeling.