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.

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