| Amount | Volume | Ingredient | Β£ / day | Source | ||
|---|---|---|---|---|---|---|
| 0 | g | βββββ 1β3 H O U R S B E F O R E βββββ | Β£0.00 | |||
| 12 | g | βοΈ π± πΎ π | Brown rice protein powder [c'ine, meth'ine] | Β£0.13 | Amazon (RealFoodSource) π | ||
| 12 | g | ¾ | scoop | π± π πΈ | Pea Protein (organic, China) [BCAAs, arg'ine, lysine, ph'ine] {!! update values from packet !!} | Β£0.11 | Amazon (Funktional Foods) |
| 0 | g | β₯π π±π ππ | Hemp protein [complete protein, easy-digest (??)] | Β£0.00 | Amazon (Golden Peanut) π | ||
| 0 | g | β₯πππΌ βοΈπ | Goat's yoghurt [potentially source of A2 casein] | Β£0.00 | Tesco (St Helen's Farm) | ||
| 100 | g | Cinnamon, cassia {!! values based on database default cinnamon !!} | Β£0.00 | |||
| 5 | g | 4 | tsp | L-dopa (for attention) | Mucuna {adjust daily serving weight to greater of tsp or g values} | Β£0.15 | eBay (kitchins) |
| 0 | g | βββββ 1 5 β 4 5 M I N U T E S B E F O R E βββββ | Β£0.00 | |||
| 0 | g | | Beetroot powder [endurance] | Β£0.00 | eBay | ||
| 0 | g | Grapefruit juice, pink, raw | Β£0.00 | |||
| 3 | g | 1 | tsp | caffeine | Coffee, instant, regular, powder | Β£0.00 | |
| 15 | ml | MCTs | XCT Oil | Β£0.40 | Amazon | ||
| 3 | g | Carnitine | Β£0.00 | |||
| 5.3 | g | 1 | tbsp | π± βοΈ π | Cacao, powder, raw [Mg, arginine?] | Β£0.06 | Amazon (PINK SUN Ltd) |
| 1 | g | π± π | Guar Gum | Β£0.02 | Amazon (SPECIAL INGREDIENTS) | ||
| 0.013 | g | Stevia leaf powder | Β£0.00 | eBay (finesseorganic) | ||
| 1.5 | g | ¼ | tsp | Himalayan Pink Salt [electrolytes, Na-K balance] | Β£0.01 | Amazon (JustIngredients) |
| 4.5 | g | nitric oxide/pump | L-arginine {!! check serving value !!} | Β£0.00 | |||
| 0 | g | absorption w/ nitric oxide | Green-drink powder of veggies | Β£0.00 | |||
| 0 | g | βοΈ | Matcha powder {!! update values !!} | Β£0.00 | Amazon | ||
| 0 | g | π | Potassium chloride [sustained release] | Β£0.00 | iHerb | ||
| 0 | g | ππ | Barley grass powder, organic, New Zealand {!! vit A type not specified !!} | Β£0.00 | Amazon (Sevenhills Wholefoods) | ||
| 0 | g | 1½ | tbsp | π±π | Ginger root, raw (for juicing) {!! weigh the amount !!} | Β£0.00 | Farmdrop (Chi Foods) π |
| 6 | g | Citrulline malate (1hr b4 training) [fatigue, soreness, pump] {Thomas suggests only 2g, but Jim exorts 6+g} | Β£0.00 | |||
| 3 | g | Γ-alanine | Β£0.00 | |||
| 0 | g | Vitamin B12 | Β£0.00 | |||
| 0.5 | g | π | Magnesium threonate | Β£0.10 | eBay | ||
Amounts for: Total Daily Cost: | Β£0.98 | Add Ingredients to Amazon Cart | ||||
Research
Pre-workout fat should be consumed an hour beforehand. Pre-workout protein should be something fast like whey or pea protein. Pre-workout meat should be 45-60+ minutes before. "try to find an isotonic or a hypotonic drink that gives you just enough carbohydrates to replenish a little bit of glycogen, gives you just enough in the way of electrolytes, but doesn't require a lot of digestion." (REF)
I read somewhere that it's recommended to consume 2.5g leucine pre-workout. This corresponds to Xg of pea protein.
Thomas DeLauer recommends Carnitine combined with Caffeine.
Thomas DeLauer recommends only 2g of Citrulline Malate in his fasted pre-workout.