Repost via marketplace coach @pjfperformance
My go-to is @upperechelonnutrition collagen+ 45 minutes before my strength workout (for joint and tendon health).
About 10 minutes before the workout I’ll eat 1-2 spoons of raw organic honey with Redmond real salt.
Note- a lot of general population might get enough salt in their diet, but athletes often under consume sodium. I’m working out a few times a day, coaching in the heat all day and eating pretty clean which is the perfect storm for sodium and electrolyte depletion.
I also take a scoop of Re-Lyte or LMNT electrolyte mix every morning. I’ve been depleted of electrolytes plenty of times and trust me… it completely ruins your performance!
Balancing your water intake with electrolytes is key. It’s possible to get all your electrolytes through food, but I’m busy and on the go so I’m usually looking to fill some gaps.
1-2 days per week if I’m exhausted and need to find energy for a big workout I’ll have @upperechelonnutrition pre workout. I try not to become reliant on caffeine so I give myself a 2x per week max limit. There’s also studies showing that if you use caffeine too often you build tolerance and the performance enhancing benefits will decline. A few times per week keeps the stimulus potent and unfamiliar so you can reap the rewards.
Post workout I’ll make a shake with @upperechelonnutrition whey isolate. I’ll usually add fruit and oats to get to about a 2-1 carb to protein ratio. If I have an intense anaerobic work like basketball and lifting I’ll get to a 3-1 carb to protein ratio. If I have an off day or low intensity workout I’ll either go 1-1 ratio or skip the carb if I don’t need to refuel the gas tank.
I don’t know what YOUR ideal pre and post workout nutrition should look like… that’s up for you to figure out through trial and error. This is what works best for me!
As always, try to get your nutrients through real food. Supplements just fill the gaps!
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