“Remember to include both general and specific movements in your warm-up when possible. They both serve their own purposes and can help you get more out of your workout.”
Pre-Workout Nutrition
Sport Nutrition: Post-Workout Meals and Daily Protein intake
1. Ingesting any meal (liquid preferably) after a workout will replenish energy (glycogen) stores, grow and repair muscles, and enhance the immune system.
2. Carbohydrates (simple sugars are best) and protein (Whey) are needed in a ratio of about 3:1 or 4:1 and minimal fat for best results. Chocolate milk is a good, cheap option.
3. Daily protein intake likely should be much higher than the RDA. 1 gram of protein per lb of body weight may be a good marker.
4. Dividing protein intake into as many servings as possible is better for muscle and strength gain compared to a couple big meals because the protein will be absorbed better.
What is Creatine? Should I Take It?
Creatine is made naturally in the body and helps you produce energy in activities lasting <10s
Creatine has been shown to help athletes gain strength, but also has other benefits such as:
Gain and Maintain muscle mass along with strength in older adults
Helps memory
Reduce the risk of ALS
Creatine is safe to take as long as you don’t have any other pre-existing kidney/liver issues
It is best to take after workouts in 5g doses, or loading by taking 5g 4x/day for ~5 days and then maintaining by having an average of 2-3g/day.
