Every second of your training counts, even after you leave the gym.
It is what helps you decipher a good workout from a mediocre one.
The counting, however, does not commence when you enter the gym, nor does it end when you leave. How you prepare and repair yourself before and after a workout plays a vital role in the efficiency and effectiveness of your workouts. As such nutrient timing before and after a workout is just as important as the amount of rest you take between sets.
In order to prepare physically, it is important to fuel your body with the correct nutrients and at the right time. Pre-workout carbohydrates help supply your body with the energy it needs to get through an intense training session. The carbohydrates you consume one to two hours before your workout will also help spare protein stores that are used in the absence of glycogen. This helps you avoid extreme catabolism during your workout.
Although the amount of carbohydrates you consume are subjective to your goals, a good target is between 1.5 and 2 grams of carbs per 1 pound of body weight. Studies have shown that athletes who consumed a small meal consisting of a complex carbohydrate and protein before a training session were able to outperform athletes who consumed nothing at all. Additionally, carbohydrates are an excellent catalyst to fat burning.
If you are looking for an extra edge to your intensity, pre-workout creatine can help increase your ability to work harder by providing muscular energy and increasing your ability to tap into explosive energy stores. It also helps in fending off early muscle fatigue during your workout by acting as a lactic acid buffer and replenishing the ATP energy process. As a result you will feel a heightened intensity.
Creatine works by increasing cell volume within the muscle tissue, causing the muscles to become hydrated and fuller, creating an ideal environment for muscle growth.
ALLMAX Razor8 Blast Powder contains 5 grams of creatine monohydrate. This supplement combines the strength of creatine with a two- source caffeine blend and stimulant extenders like Polymethoxylated Naringin (grapefruit extract) and Geranamine that ensure you won’t crash while you’re still working. The 1.85 grams of arginine helps promote blood circulation, and nutrient delivery to the muscles.
Since muscle repair takes place in the 24 to 48 hours following a workout, it is important that you keep your timing consistent to help restore glycogen stores. Eating a small meal consisting of protein and a high glycemic carbohydrate such as honey, jam, white bread or juice, within you anabolic window (30-45 minutes following training) will help speed up the glycogen-making process. In addition, it will increase your body’s ability to recover and trigger the release of natural GH.
By combining a post-workout whey protein isolate such as Isoflex with a high glycemic carb like Waxy Maize 2300 and a serving of Creatine Monohydrate will quickly replenish your glycogen stores. ALLMAX Nutrition uses only micronized, German-source creatine: CREAPURE® in their creatine monohydrate powder. The specifications of Creapure are subject to strict requirements and testing, ensuring you receive only the highest grade creatine monohydrate for maximal absorption.
Just because you stop moving overnight, does not mean your body stops burning energy. Therefore, it is important to prime your muscles with slow-digesting protein before bed. The all-new Casein-FX by ALLMAX provides your body with a trickling of protein that lasts up to seven hours. It is complete with enzyme activator technology (BioCore EDGETM) that helps with the absorption of amino acids to continually fuel your gains and recovery, overnight. Casein-FX is also ideal for those times you know you will be without a good source of protein for an extended period of time.
Your body doesn’t stop working, and neither does the clock. Make every meal count by planning accordingly. Your body will thank you for eating with purpose.
- Kleiner, Susan PhD, RD. Power Eating 3rd Edition. Human Kinetics: Windsor, 2007.