Happy Tuesday (Missed me?). I decided to take this Monday off from writing. In the end it was worth it as it gave me a chance to think of something better to share with you all (and if you missed last week’s post instead of me, now would be a good time to check it out).
People always talk about post-workout nutrition – but what about intra?
Let’s get started.
Workout Nutrition DIY: The Best Damn Intra Workout Shake You’ll Ever Have.
For this post, I’m gonna cut through all the bullshit most people get shoveled.
It’s time to wise up when it comes to intra workout nutrition.
Post workout nutrition is only part of the equation, and while whole food nutrition is critical to muscle growth and performance, you still need something to nourish your muscles during a taxing workout as well.
Lift heavy? You need an intra workout formula.
Box hard? You need an intra workout formula.
Do marathon running? You need to get the eff off my site.
Jokes aside, here’s an intra workout shake that’s sure to keep you going when you’re deep into a make or break workout session.
The Best Damn Intra Workout Formula
Makes: One intra workout shake.
Prep Time: 2-3 minutes.
Cook Time: You’re kidding, right?
Total Time: 3 minutes.
Items Needed: A protein shaker bottle. OPTIONAL: A hand blender (if you like it smooth) OR a protein shaker bottle with a blender built in.
- 38 g HBCD (Highly Branched Cyclic Dextrin)
- 5 g L-Leucine
- 5 g Citrulline Malate
- 2.5 g Trimethyglycine (TMG)
- 2 g Taurine
- 2 g Beta Alanine
- 1-1.5 g Malic Acid
- 550 mL Water
- 50 mL Juice Concentrate
- Fill your shaker with 50 mL of your choice of juice concentrate (also known as high juice, squash, or cordial), then add 550 mL of water.
- Toss in all your ingredients, HBCD first.
- Close the lid and shake it up, or push the button to blend it (if you have a blender shaker)
- Take it to your next workout session
- Take a sip every 10-15 minutes.
There are a plethora (ooo big word) of benefits to this intra workout formula.
HBCD is a rapidly absorbing carbohydrate that helps replenish glycogen stores while transporting amino acids (L-Leucine in this case) to your muscles during workouts without the crash. Citrulline malate, TMG, and Malic Acid all help prolong your endurance. Beta Alanine and Taurine work as antagonist to each other and help with your strength. Juice concentrate makes drinking all this stuff taste good; opt for the sugar over sugar free juice concentrates – sugar free usually means chemical crap (relax…you can’t turn into the Pillsbury Dough Boy off one fucking shake, Sherlock).
Leucine is a good budget option in comparison to the more prized casein hydrolysate – but it’s also a damn good lean muscle mass preserver.
I could tell you more, but that’s what the SUPP UP. nutrition guides are for.
And that’s all there is to it kids.
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If you really liked this post, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover other supplements that are worth your time and money, separating the bunk from the useful.
Both nutrition books work very well in conjunction with my workout guide, SUPP UP. No Bull, Gym In A Bag Workout Guide, which provides guidance on the best portable workout equipment to own, a breakdown of how muscles are and can be effectively worked, and customizable workout plans. If you haven’t already check it out now, either in paperback or as an e-book.
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
SUPP UP. – Get your copies now.
If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.
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Photo 1: Domagoj Ćosić
Photo 2: Cristian Baron
Photo 3: Arthur Edelman
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