Ok, I just wanna preface this with syaing that i LOVE to nerd out about nutrient timing for optimal performance and recovery. Id say I enjoy it as much as the training part. So this will seem excessive to most, but it works for me.
I work out in the AM so I actually start my preperation with my last meal of the day before. I want to fill up my glycogen stores as much as possible, while still having optimal sleep.
8.00pm Pre-bed meal:
- 80g Cream of Rice
- 50g Blueberries
- 50g Strawberries
- 20g Callebaut Power 80 Dark Chocolate
- 1 scoop Select Protein
- 2 eggs
- 50g Tomatoes
- 50g Cucumber
Pre-bed supplements:
- 10g L-Glutamine
- Hydration mix (2,5g Taurine, 1g Cranberry Extract, 1g Coconut Water Extract, 250mg Ascorbic Acid, 100mg Dandilion Exctract)
- ZMA with Gaba and L-Theanine
- D3+K2
- Tumeric Extract
- Omega-3
Ive found that this digests really well for me so that i can sleep restfully and usually only have to get up 1-2 times a night to pee.
05.15am Gut Health and Hydration Drink
- 500ml Water
- Hydration mix (2,5g Taurine, 1g Cranberry Extract, 1g Coconut Water Extract, 250mg Ascorbic Acid, 100mg Dandilion Exctract)
- 10g L-Glutamine
- 10g Collagen
- 15g Lemon Juice
- 15g Apple Cider Vinegar
Ive found this to be very necessary to get in as soon as i wake up. It help hydrate of course but also sets my stomach up to digest the pre workout meal.
05.45am Pre-workout Meal
- 80g Cream Of Rice
- 50g Pineapple
- 50g Blueberries
- 10g Callebaut Power 80 Dark Chocolate
- 2 Eggs
- 200g Egg White
- 50g Tomato
- 50g Cucumber
Supplements:
- D3+K2
- Omega-3
- Folic Acid
- 1 Scoop Daft Pump
This meal is pretty similar to the one I have the evening before. It digest perfectly and by the time I get to the gym my stomach feels almost empty. I take Daft Pump with this meal as I feel that pump pwos takes longer to really kick in, plus I dont have any GDA atm so the agmatine in it helps with that.
06.20am Pre Workout:
- 1/2 Serving Prolific
- 1/4 teaspoon salt
Im not a stim guy at all, so my go to pwo's are all more focus and pump based. My facorite is Focus XT and it will be added as soon as its back in stock!
06.50 to 09.00am Intra workout:
- 10g Vitargo, 10g Palatinose, 5g Fructose, 2g CocoMineral, 1g Glycerol, 0,5 Pink Salt, 50g Pomegranata Juice in 1,5l water. (This I sip on during the workout)
- 10g Eaa, 2,5g PeptoPro, 2,5g Hydrolysed Whey Protein, 1g Peak02, 1g Velositol, 500mg Aquamine Mg, 500mg Aquamine F, 50mg Astragin in 200ml water. (This I drink all in one go at 08.00am as I feel that getting all my "proteins" in one bolus has a better effect than sipping on it over a couple of hours time.)
This all sits really good in my stomach and leaves me well hydrated with great performance and recovery that is on point.
10.00am Post-Workout meal:
- 80g Basmati Rice
- 150g Chicken
- 5g Olive oil
- 75g Spinach
- 100g Pineapple
- 75g Zucchini
Another easy to digest, high carb meal to aid in recovery and glycogen replenishment.
This setup works great for me both in performance in the gym but also me being able to perform at work the rest of the day. It probably seems very complicated on paper. But ive been doing this for so many years its like second nature to me by this time.