“Mark, what is the best to eat/take before a lifting session?”
Well I wouldn’t recommend these “pre workout boosters”, that’s just a truck load of caffeine, you want to be careful with those! They are basically stimulants. We look at nutrition here, foods and supplements that will support your training efforts.
Foods: if you’re going to eat before the session, make sure to have a real food meal high in complex carbohydrates about 1.5 to 2 hours previous. Immediately before a session, an apple is best, or an orange works, too.
Supplements: if you need to gain strength and/or lean mass, it’s good to take 10 grams of BCAA’s (Branched Chain Amino Acids) like 20 minutes before lifting.
Right after the training, you’ll want some protein, glutamine and a simple carb source, a Post Workout Shake in other words.
Usually 20-30 grams whey protein, 30-40 grams of carbs and about 10 grams of glutamine fit the bill.
If you want to burn fat, skip the carbs and maybe lower the protein a little: 20 grams whey, 5-10 grams glutamine.
This video gives you an overview on common pre, peri (during) and post workout supplements. Some good, some bad, some ugly.
Note: I do not necessarily agree with all that’s being said or recommended in this video. But you’ll at least get a general idea about workout supplements.
Mark, Olympic Coach
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