Peri Workout Protocol

Hey All,

As someone who has struggled at times to find the right peri workout nutrition protocol due to so much information and conflicting information out there I'd thought I post this formula from John Berardi, IMO one of the top sports nutritionists of the current era.

This protocol combined with other facets of the daily nutrition being correct has helped me massively. I will post the formula below and also a link to the full article.

Sip immediately before and during exercise:

Carbohydrates (0.4 to 0.8g/kg) - The carbohydrate content of your drink should contain high GI carbohydrates that are easily digested. I recommend a 50/50 blend of glucose and maltodextrin.

Protein (0.2 to 0.4g.kg) - The protein content of your drink should contain easily digested and assimilated proteins like hydrolyzed whey.

Amino Acids (3-5g of each) - The BCAA (Branched Chain Amino Acids) may be important as they're the main amino acids oxidized during exercise. The provision of BCAA during exercise decreases net cellular protein breakdown. In addition, glutamine may spare muscle glutamine concentrations and maintain immune homeostasis during training and recovery.

Creatine (3-5g) - Creatine intake increases work capabilities during exercise, increases recovery of ATP-PC homeostasis, and may increase muscle mass directly/indirectly.

Water (2 L) - The amount of water you consume with such a beverage is crucial since digestion will suffer if you have a beverage that's too concentrated. A solution of 4 to 8% is ideal for proper digestion and hydration during exercise. Any more concentrated and many of those nutrients will be completely wasted. To calculate concentration, remember 10g of total powder in 1L is a 1% solution while 100g of total powder in 1L is a 10% solution.

After exercise:

Repeat the above beverage but add 500mg of vitamin C and 400IU of vitamin E.

www.johnberardi.com/articles/nutrition/precision.htm

chaosandpain.blogspot.com/2011/07/youre-...l-wrong-sort-of.html

animalpak07 wrote: chaosandpain.blogspot.com/2011/07/youre-...l-wrong-sort-of.html

Quite an amusing article. I think some people, sites like that, deliberately become extra provocative for the sake of it.

Is peri nutrition essential - no.
Does peri nutrition need to be expensive - no.

What peri nutrition does is provide an optimal environment to elicit greater gains, better recovery and ultimately better results, especially when combined with proper nutrition.

Considering majority of high end athletes all follow similar protocols it can't be that far off the mark.

DC EVO

You mention hydrolyzed whey. Where do you get hold of this?
Been looking at a similar protocol myself.

Too be honest Fox - I didn't spend much time looking. If i was an elite athlete then I would have searched around a bit but normal whey and iso will work just fine.