| Amount | Volume | Ingredient | £ / day | Source | ||
|---|---|---|---|---|---|---|
| 0 | g | ————— X H O U R S B E F O R E ————— | £0.00 | |||
| 5 | g | Almonds, activated | £0.05 | Amazon (RealFoodSource) | ||
| 20 | g | ¾ | scoop | ⭐️ 🌱 🍖 💸 | Pea Protein (organic, China) [BCAAs, arg'ine, lysine, ph'ine] {!! update values from packet !!} | £0.18 | Amazon (Funktional Foods) |
| 18 | g | protein | Hemp protein powder | £0.19 | Amazon (RealFoodSource) | ||
| 0 | g | green veggies (kale/spinach/chard/broccoli) | £0.00 | |||
| 0 | g | protein | Brown rice protein | £0.00 | eBay (myprotein_outlet) | ||
| 5 | g | 4 | tsp | L-dopa (for attention) | Mucuna {adjust daily serving weight to greater of tsp or g values} | £0.15 | eBay (kitchins) |
| 0 | g | Yogurt, Greek | £0.00 | |||
| 150 | g | Goat's yoghurt [low-fat could help lighten digestive load] | £0.77 | Tesco (St Helen's Farm) | ||
| 24 | g | 2 | tbsp | strength | Maca, black, raw | £0.00 | |
| 0 | g | ————— 2 0 M I N U T E S B E F O R E ————— | £0.00 | |||
| 5 | g | β-alanine | £0.00 | |||
| 0 | g | Grapefruit juice, pink, raw | £0.00 | |||
| 0 | g | Carnitine | £0.00 | |||
| 5 | g | Ginger root, raw | £0.00 | |||
| 100 | g | Cinnamon, cassia {!! values based on database default cinnamon !!} | £0.00 | |||
| 0 | g | slo-GI response | Turmeric | £0.00 | |||
| 1 | g | Guar Gum | £0.02 | Amazon (SPECIAL INGREDIENTS) | ||
| 0.013 | g | Stevia leaf powder | £0.00 | eBay (finesseorganic) | ||
| 0.1 | g | Himalayan Pink Salt | £0.00 | Amazon | ||
| 4.5 | g | nitric oxide/pump | L-arginine {!! check serving value !!} | £0.00 | |||
| 0 | g | absorption w/ nitric oxide | Green-drink powder of veggies | £0.00 | |||
| 1 | pill | 🌱 🐚 | Magnesium malate [energising, used in the cellular energy cycle, aiding in ATP production] {!! investigate stearate !!} | £0.00 | Amazon (Nature's Life) | ||
| 0 | g | ACV [boost AMP-K] | £0.00 | |||
| 0 | g | 💡 | L-Theanine [smooths caffeine effect] | £0.00 | |||
| 0 | g | Vitamin B12 | £0.00 | |||
Amounts for: Total Daily Cost: | £1.36 | Add Ingredients to Amazon Cart | ||||
Using this recipe
This recipe is intended to be consumed roughly 1 hour before an intense resistance-training workout. It is my hope that this time period is sufficient to allow enough digestion of the nutrients that adequate blood flow can make it to the muscles & brain during the workout.
Ingredients
X. Pea protein
This has been chosen because it is a medium-speed digesting protein, and has a low fat & carb content. This means that it could be slow enough to avoid insulin spikes while being fast enough to take less digestion and supply amino acids to the body, maintaining an anabolic mode.
X. Magnesium malate
Energising; used in the cellular energy cycle, aiding in ATP production (Thomas DeLauer)
Research
The pre-workout meal is a lot about digesting efficiently so as to have ample amino acids & other nutrients available whilst having minimal blood & energy working on digestion (REF).
Poliquin suggests that increasing meals per day from 5–7 can make a big difference in gains.
Avoid omega-3-rich foods too close to workout because they take too long & too much work to digest.
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. (REF).
Eat foods to make sure brain is active before training, i.e., foods that have a lot of precursors to dopamine and have acetylcholine (nuts supply acetylcholine). This will raise blood sugar slowly & provides steady energy for brain etc. Meat & nuts breakfast is designed for this.
This video suggests 45+ minutes digestion time between meat & nuts and hitting the gym.
Thomas DeLauer says pea protein is fast absorbing, and therefore good for pre-workout.
I chose raw maca because it has the same carbohydrate %age, but hasn't had the starch removed (which, presumably, means that gelatinised black maca has sugar instead of starch). Pre-workout wants to avoid insulin response, so starch is better than sugar…… Although the "maca powder" vs. "gelatinised maca powder" have the same sugar content: 30%.
One YouTuber bodybuilder takes black maca 1hr before workout to give him more strength.
“2 Tbsp maca powder to naturally increase my testosterone to build more muscle.“
"Most bodybuilders and athletes we know and talk to take between 1 and 3 tablespoons of Maca per day."
Omar Isuf uses 5g creatine monohydrate + 3.2–5g beta-alanine + 2g acetyl-L-carnitine (experiment) + 6–8g citrulline malate + 30g whey isolate + 30g wazy maize for his pre-workout stack.
Dr. Eric Berg argues that having pre- & post-workout meals is a bad idea, though he seems to be arguing mainly from a position of fat loss. Charles Poliquin's argument that the main function of the pre-workout meal is a source of neurotransmitters for the workout still stands. Poliquin's argument that spiking insulin immediately post-workout using whey & quality fast-carbs might still be valid provided that his assertion that insulin is even more anabolic than HgH. It could be a good idea to cycle between periods of insulin post-workout and periods of HgH (from fasting) post-workout.
Inspiration Products
Vega Sport® Pre-Workout Energizer: Sodium citrate, potassium citrate, coconut oil powder, yerba maté leaf, devil's claw extract, green tea, rhodiola root, ginseng root, turmeric root, ginger root.
BLOOM Endurance Rooibos: Rooibos powder (55%), Beetroot powder (35%), lúcuma powder (10%).
COMPLETE PRE-WORKOUT™ ADVANCED by Bulk Powders (ft. 58kcal, 14g protein, incl. 5g BCAA, incl. 3g Leucine): Instant BCAA (Soya), AAKG, Citrulline Malate, Beta Alanine, Leucine, Tyrosine, Flavouring, Caffeine, Citric Acid, Sucralose, Natural Colouring (Beetroot Red - Mixed Berry; Copper Chlorophyllin - Apple and Lime), Vitamin B6, Instantising Agent (Soya Lecithin). Active Ingredients Per 17g Serving: BCAAs 5g (3g Leucine, 1g Iso-Leucine, 1g Valine), Arginine Alpha Ketoglutarate (AAKG) 3g, Citrulline Malate 3g, Beta Alanine 3g, L-Tyrosine 400mg, Caffeine 250mg, Vitamin B6 25mg (1785% RDA).
Olimp Creatine Xplode Powder: MATRIX 6 STRONG BLEND (creatine malate, creatine ethyl ester HCl, magnesium creatine chelate CREATINE MAGNA POWER, creatine alpha ketoglutarate, creatine pyruvate, creatine citrate), thickener - acacia gum, taurine, aromas, sweeteners - acesulfame K, sucralose, colours: beta-carotene (for orange flavour).
Gaspari Nutrition SuperPump MAX:
- MyoVol ElectroHYDRATION Complex: L-Taurine, Calcium Glycerophosphate, Sodium Glycerophosphate, Sustamine™ (L-Alanyl-L-Glutamine), Di-Magnesium Malate, Potassium Phosphate
- Nitric OxiENDURANCE Complex: L-Citrulline (2 G), Carnipure™ (L-Carnitine L-Tartrate), L-Ornithine-L-Aspartate, Beet Ext. (Beta Vulgaris)(Root)
- Branch Chain MTOR Stimulation Blend: L-Leucine (2 G), L-Isoleucine, L-Valine
- PhosphoDRIVE Signaling Complex: Creatine Monohydrate (1.3 G), Creatine Magna Power (Magnesium Creatine Chelate), Setria (L-Glutathione Reduced)
- CogniDRIVE Acceleration Matrix: L-Tyrosine, Caffeine, Oxytropis Falcate Ext. (Whole Plant), Peak ATP™ (Adenosine 5\'-Triphosphate Disodium), Glucoronolactone
- Other Ingredients: Maltodextrin, Citric Acid, Natural & Artificial Flavors, Malic Acid, Silica, Sucralose, Acesulfame Potassium, FD&C Red No. 40.
Jarrow Formulas Magnesium Optimizer:
- vitamin B6 (5mg)
- Mg (from malate) (100mg)
- K (from citrate) (50mg)
- taurine (350mg) (enhances effects of Mg & K)
TO DO
- Figure out which protein powder is best for before. (probs pea, 'cause medium digesting while lo-sugar/carbs)
- Match ∑nutrients to commercial pre-workout drinks