How many carbohydrates should I have before training?
You should typically consume 20-40g of carbohydrates prior to your training session.
How much protein should I consume before training?
You should consume 20 to 30g of protein prior to your training session.
What supplements should I have before training?
- Your favourite Pre-Workout
- or a Coffee
- Plus 5g of creatine
- & 5g ofBeta Alanine
What should I consume after my training?
- Either a protein shake 30mins after your training
- OR a normal meal
- Either is fine with me : )
- If you are on a meal plan and don’t have the post shake there, please take 5g of protein off each meal that day so your macros are the same.
What supplement should I consume during my training?
- 1 scoop of BCAA’s
- Plus 20g of Dextrose
- or 20g of lollies
What if I am on a meal plan?
If you are on a meal plan and don’t have A post protein shake, take 5g of protein off each meal that day so your macros stay the same.
Should I weigh all of my food?
Yes! Always use kitchen scales to weigh your food and be within 5g of your allocated macros.
When should I eat? How far apart should my meals be?
Each meal should be approx 3-5 hours apart, no earlier or later than this time frame.
What vitamins should I take?
- Take any multivitamin
- Vitamin B (Berocca)
- Vitamin C
- Vitamin D
- Zinc and Iron will also be helpful
Should I be doing cardio? If so when?
- Always do cardio post training unless you have a day off.
- Fasted cardio is NEVER recommended as it can break muscle mass down.
- Fasted cardio has no better results in regards to fat loss.