Here’s a post-workout shake recipe courtesy of my client, John. It contains protein powder, creatine, yogurt, walnuts, half a banana, and a handful of coffee beans! Believe it or not, taking some caffeine right after you train can speed the delivery of nutrients into your system. I talk about it in Carbs, Caffeine, and Training:…
I know, you saw the title and you’re expecting to read about steroids. Sorry to disappoint! This article is about fruit juice, specifically cranberry juice and tart cherry juice taken right after a workout. I want you to go back to the mid-90s when creatine hit the market. Remember EAS Phosphagen? Back in the day,…
Whey protein is a great option after a workout, but you don’t need to have a shake. You can eat it! Ricotta cheese is very high in whey protein. I’m sure you’ve heard of curds and whey. Well, consider cottage cheese as the curds and ricotta cheese as the whey. Growing up we use to…
Constant learning and experimentation are what I’m all about. I love to try out different methods that I pick up from various sources, and then tweak protocols to meet the needs of my clients. Here’s an approach that I’ve used recently for hypertrophy training that works quite well. It involves caffeine and certain carb sources…
Without a doubt, branched-chain amino acids (BCAAs) top the list of supplements to take during a workout. BCAAs have a host of research-supported benefits for weight lifters. For example, they can stimulate anabolism and deter catabolism, prevent mental fatigue, and provide energy, endurance, and an increased rate of recovery. Along with their unique anabolic and…
In a research article titled “Ethnopharmacology and male bodybuilders’ lived experience with consuming sports nutrition supplements in Canada,” Brian Bailey discovered that bodybuilders often rely on their own experiences, and those of trusted others, when making decisions about consuming sports nutrition supplements. Bailey also noted that there’s been a recent growth of research conducted on…
If your goal is to get lean, it’s wise to limit your fruit intake due to the sugar content. Consume fruit primarily on workout days: Stick with low-glycemic choices like berries, tart cherries, and grapefruit before training, and go with high-glycemic fruits like bananas, pineapples, and figs after training. Watermelon is another fruit that you…
During high-intensity phases, a lower volume of training means less energy expended. It’s important to reduce calories at this time or you’ll end up storing them as body fat. This is accomplished by reducing carbohydrate intake, particularly after your workout. In fact, if body composition is an issue, you can go with zero carbs post-workout…