Please use these guidelines as a checklist to help you get the most out of your strength program. These are scientifically proven to work.
Supplements:
- Monohydrate Creatine 5g-take daily, You can take this whenever you want during the day. Try to be consistent (add to daily smoothie etc).
- Branch Chain Amino Acid BCAA-take during strength workout. Leucine is the key ingredient. Add to water you are drinking during strength workout
- Water-all the time. Your urine should be pale yellow, drink water until it is.
Fuel:
- Pre workout. 15g of protein within the hour before every strength workout (again you want to consume leucine) Examples are: half a scoop of whey or plant protein in water, 2 boiled eggs, or 1/2 cup Greek yogurt. THIS WILL CHANGE YOUR WORKOUT MORE THAN ANY OTHER TIP
- Post workout. Within the hour: 30-60g of protein. Lesser amount if you are not in the peri-post menopause phase: more if you are. THIS WILL CHANGE HOW YOU RECOVER AND OVERALL ENERGY LEVELS
- Rest/Additional workouts:
- Rest 7-9 hours sleep in order for your body to repair the micro tears in your muscles.
- Additional Workouts: Add additional workouts after your strength training session or on the days in between your strength sessions. (ex. walk or yoga after strength session). Everyone is different with additional workouts-meet yourself where you are at. You can’t drink from an empty cup. If you are dragging yourself through the strength training sessions drop your additional workouts. If you are struggling with injuries-drop any additional workouts etc.
- AVOID doing a workout same day if you are struggling with having enough energy (plateauing in strength or not enjoying your strength training session, injuries etc.)