5 tips to kick start your results
1. Creatine Monohydrate
Load creatine for your first five days= 5 x 5 grams (With every meal)
From then onwards have 5 grams 1.5-2 hrs before gym/training with carbohydrates then 5 grams immediately after training (can be added to your post workout shake). Maintain this for 3 weeks the have one week off then repeat. Increase water intake when supplementing to avoid headaches. Avoid consuming caffeine and creatine at the same time as caffeine negates creatine absorption.
*Note* Creatine supplementation may not yield significant results for those already eating a large amount of red meat.
2. Vitamin C supplementation
Vitamin C supplementation impairs recovery after eccentric exercise and acute Vitamin C supplementation does not reduce muscle damage or soreness. So therefore avoid Vitamin C around training. Try and have vitamin C around iron intake eg spinach, red meat, etc. As it helps iron absorption up to 6 times (2000mg daily, spread over multiple times morning/lunch/dinner).
Change up your teas- Drink White Tea instead of Green- Helps with insulin sensitivity, has higher antioxidants and inhibition of carb digestion enzymes (amylase).
Ginger- 2-3 grams a day to aid recovery from muscle-damaging exercise. *Note must be consistent as long term consumption is needed.
5. Preworkout Carbs
Avoid having carbs less than 2 hours prior to exercise, this is to avoid a blood glucose crash and rise in serotonin (makes you sleepy). Evidence suggests- for females carbs are to be consumed 2-3 hours prior, where as males should be immediately after for optimised fat burning.
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