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Stre gth Se sei’s Files Tips for Optimal Pre-Workout Nutrition By Charles R. Poliquin

Pre-Workout Nutrition Set your goals • Increase in Muscle Mass • Strength/Power • Fat Loss

Pre-Workout Nutrition The key is to be specific! Determine what is your main goal

Pre-Workout Nutrition Paradigm # 1 In order to boost strength and power output, increase neural drive Target the brain

Pre-Workout Nutrition

Key brain nutrient # 1 Alpha-GPC – Supports production of acetylcholine – Most bioavailable source of choline

Pre-Workout Nutrition

Key brain nutrient # 2 Tyrosine – Precursor to dopamine and catecholamines

Pre-Workout Nutrition

Key brain nutrient # 3 Acetyl-L-carnitine – Carnitine that can cross the blood-brain barrier –Supports production of noradrenaline and serotonine; improves energy production

Pre-Workout Nutrition Favorite product – IGF² • Contains all the required nutrient • Balanced formula • Helps in all protocols (strength, mass, fat loss)

IGF²’s Profile

Pre-Workout Nutrition Favorite product – Brain Restore • Contains all the required nutrient • More focused on supporting cognition than maximal drive

Brain Restore’s Profile

Pre-Workout Nutrition

Benefits – Targets neurotransmitters – Improves mental focus and drive

Pre-Workout Nutrition Paradigm # 2 To increase neurotransmitter production and neural drive, you

need to improve blood flow to the brain

Pre-Workout Nutrition Key Brain Supporting Nutrient # 1 Caffeine – Produces cerebral vasoconstriction by antagonizing adenosine receptors – Increases energy and cognition – Releases dopamine in the prefrontal cortex

Pre-Workout Nutrition Key Brain Supporting Nutrient # 2 Naringenin

–Anti-inflammatory –Potentiates the effects of caffeine

Pre-Workout Nutrition Key Brain Supporting Nutrient # 3 DL-Phenylalanine – Supports production of dopamine, norepinephrine and epinephrine.

– Helps the release of phenylethylamine and acetylcholine

Pre-Workout Nutrition Key Brain Supporting Nutrient # 4 Hordenine

– Optimizes the efficiency of phenylethylamine

Pre-Workout Nutrition Favorite Product – KIK –« No jitters » caffeine supplement

–Increases energy

KIK’s Profile

Pre-Workout Nutrition Sample protocol if Strength/Power is the training goal (Reps < 5 R.M) IGF 2: 6 caps upon awakening Kik : 1 -3 caps 45 minutes before training

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Pre-Workout Nutrition For improved results: - Use Perrier water and grapefruit juice to enhance uptake - Add a –racetam nootropic - 1-2 grams of potassium citrate boosts results

Pre-Workout Nutrition • Oxyracetam • Piracetam • Primaracetam

-Racetam family and caffeine potentiate each other

Pre-Workout Nutrition Paradigm # 3 To promote maximal hypertrophy during a workout, it is vital to improve not only training drive, but also the uscles’ work capacity Buffer acidity Increase blood flow Increase nutrients availability

Pre-Workout Nutrition Key Work Capacity Nutrient # 1 Beta-alanine –Reduces muscular pH during effort

Pre-Workout Nutrition Key Work Capacity Nutrient # 2 Agmatine –Improves vasodilation in the muscle

Pre-Workout Nutrition Key Work Capacity Nutrient # 3 Citrulline Malate –Improves vasodilation –increases endurance and energy

Pre-Workout Nutrition Key Work Capacity Nutrient # 4 Coenzyme Q10 –Antioxidant –Increases energy production

Pre-Workout Nutrition Key Work Capacity Nutrient # 5 Alpha Lipoic Acid ( ALA ) • Antioxidant • Boost other antioxidant • Improves insulin sensitivity

Pre-Workout Nutrition Key Work Capacity Nutrient # 6 Beet Root Powder –Increases vasodilation

Pre-Workout Nutrition Favorite Product – E-Nos • Stimulant-free preworkout • Increases work capacity and recuperation

E-NOS’ Profile

Pre-Workout Nutrition Sample protocol if Strength/Power is the training goal IGF 2: 6 caps upon awakening ENOS : 6 caps 45 minutes before training Stack with Beet Root Powder (1 serving)

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Pre-Workout Nutrition For improved results: Take 10 g of additional citrulline malate

Pre-Workout Nutrition Paradigm # 4 To lose as much fat as possible, you have to increase lipolysis and improve fatty acid oxydation, and manage blood sugar adequately Increase the breakdown of fat storage Improve fat burning capacity Increase insulin sensitivity

Pre-Workout Nutrition Key Fat Loss Nutrient # 1 L-carnitine bitartrate –Supports energy production –Improves fat burning

Pre-Workout Nutrition Key Fat Loss Nutrient # 2 Green coffee bean extract

• Important source of chlorogenic acid • Facilitates lipolysis

Pre-Workout Nutrition Key Fat Loss Nutrient # 3 Raspberry ketones • Supports fatty acid oxidation; • Helps leptin and adiponectin metabolism

Pre-Workout Nutrition Key Fat Loss Nutrient # 4 Alpha Lipoic Acid ( ALA ) –Antioxidant –boost other antioxidant –improves insulin sensitivity

Pre-Workout Nutrition Key Fat Loss Nutrient # 5 Irvingia gabonensis (Wild mango tree) (seed) – Improves insulin and leptin sensitivity – Improves nutrient partitionning

Pre-Workout Nutrition Key Fat Loss Nutrient # 6 Chromium picolinate –Improves carbohydrate, lipid and protein metabolism –increases sensitivity to

insulin

Pre-Workout Nutrition Key Fat Loss Nutrient # 7 Saigon cinnamon extract –Increases sensitivity to insulin –Powerful antioxidant

Pre-Workout Nutrition • Favorite Product – Adipolitik • Accelerates fat loss • Improves insulin sensitivity

Adipolitik’s Profile

Pre-Workout Nutrition Sample protocol if optimal body compositon is the training goal

IGF 2: 6 caps upon awakening Adipolitik : 6 caps 45 minutes before training

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Pre-Workout Nutrition For improved results: - Start the day with a Meat & Nuts Breakfast™

- Drink cinnamon tea before meals (1/4 teaspoon in hot water) - Consume high dose of a quality fish oil supplement

Pre-Workout Nutrition Favorite Product: Omega-3

Favorite Product: OmegAvail

Pre-Workout Nutrition

For improved results: - Consume green drinks throughout the day - Use Perrier and grapefruit juice trick

Pre-Workout Nutrition Favorite Product: Dynamic Fruits & Greens

Pre-Workout Nutrition Would you like more information and advices from coach Charles R. Poliquin? Browse our free website www.StrengthSensei.com for cool articles & training Upgrade to our membership website the Dojo of Strength to get the most out of your experience