PeriWorkout Explanation

It is a well known fact that exercise improves all functions of fitness and health.  It also improves cognitive function and the sense of well being.  Understanding what is happening physiologically can lead to better recovery methods and greater results; hence, the invention of the Peri-Workout Protocol.

The first area of interest is preparing for exercise.  The goal is to keep energy levels high and minimize blood sugar.  In order to optimize the workout the trainee will need to be well fed and properly energized as well as primed for better overall recovery from exercise.  This process starts with a solid well balanced meal approximately 2 hours pre workout.  Well balanced meals are meals that contain whole foods, vegetables, animal proteins, fruits, starches, and smart fats.  The proper balance is highly individualized to what each person’s goals are and their ability to process nutrients.

The next step in pre workout nutrition will happen 30 minutes post eating.  The body will have already begun the digestive process.  At this point we need to focus on priming the mind for exercise as well as increasing certain hormone levels (acetylcholine/growth hormone) to optimize fat usage, focus, and post exercise recovery.  I choose alpha GPC because it increases the acetylcholine in your brain, which is responsible for focus, as well as heightening the motor neurons in your muscles.  Another beautiful side effect of alpha GPC is its ability to increase Growth Hormone output post exercise.  Although the jury is still out on if it leads to chronic GH increases.  Acutely, GH increases fat burning and creates muscular anabolism (growth) all of which are desired results from any client, regardless of their goals.  According to studies performed, the timing of the GPC needs to be 90 minutes pre workout.

The final step in pre workout nutrition will take place 30 minutes pre workout. Increasing blood flow and stroke volume is essential to the delivery of oxygen and other nutrients to the muscles as well as removing toxins and carbon dioxide.  We can enhance this effect by taking an L-arginine supplement such as Perfusia-SR which will greatly increase work capacity.  Perfusia-SR will also improve the body’s ability to store glycogen in the muscles, which is essential for post workout recovery.  Another optional supplement to add is an herbal stimulant drink with natural caffeine, ginkgo balboa, or coffee.  Caffeine and other herbal stimulants have been clinically shown to decrease RPE (rate of perceived exertion) as well as increase power output.  Warning: Keep in mind that anybody sensitive to stimulants or anybody with preexisting heart conditions should NOT take any stimulants at any time.

Physiologically during the workout the body is being drained of its energy stores as well as being “stressed” in many different ways.  This stress will correspond with an increase of DHEA and Cortisol, which is temporarily a good thing.  However after 45 minutes of exercise the body will slow down and actually decrease its DHEA output while significantly increasing its Cortisol output.  This is not at all desired.  There needs to be a proper ratio of DHEA to Cortisol.  There is, however, a desirable hormonal response happening at the same time.  Growth Hormone is spiking, which is responsible for burning fat and saving muscle.  If all things were perfect we would have elevated GH, elevated DHEA, and suppressed cortisol.  The post workout protocol can produce just that!

The Post Workout Recovery Goal:

1. Stop muscular catabolism (breakdown)
2. Continue fat catabolism (burning)
3. Increase nutrient uptake potential (insulin sensitivity)
4. Create muscular anabolism (growth and repair)
5. Keep GH Increased
6. Lower cortisol
7. Increase DHEA 

Many post workout protocols call for high carbohydrates immediately after which will increase insulin. The Issue is insulin will kill GH and DHEA, and stop fat burning dead in its tracks.  However it will kill cortisol and start muscular anabolism, which is desired.  Is there a way to get the best of both worlds?  Yes!  Achieving the best of both worlds starts by supplementing with glutamine which will increase your ability to store glycogen, increase GH, and stop catabolism without spiking insulin.  Also supplementing with Reds and Greens will alkalize the body and prime it for nutrient intake as well as stop catabolism.  Add in BCAAs (branch chain amino acids) and it will stop catabolism and actually stimulate anabolism; another added benefit is that once carbohydrates are introduced it will increase insulin, the most anabolic hormone of them all. This is good but we can still make things better!  By taking 1 Relora-Plex or 2 Phosphotidylserine you will decrease cortisol and increase DHEA, and add Glukokine or R-ALA which will start to increase insulin sensitivity and promote faster more efficient recovery!  Now this is a cocktail that will lead to less fat and more muscle!  Please keep in mind that if low blood sugar is an issue that this step should be skipped for the following step.

The post workout “meal” should be the actual caloric recovery that the body needs.  Keep in mind that it will also spike insulin and kill your fat burning processes.  So timing it properly will be crucial.  Wait too long and the body will stop being so receptive to the nutrients, go too soon and there will not be optimized fat burning.   Wait 30-60 minutes before consuming this meal.  I suggest for optimal fat loss to have a serving (4 scoops) of Cytogainer or following the post workout meal of the peri workout protocol.  If healthy body fat levels are achieved and a person is looking to add lean mass then they can add more carbohydrates from Glycomaize (35g per scoop). With people trying to add lean mass, make sure to give them 1 scoop per 75 lbs of lean body mass. 

Optimizing your workout recovery will lead to optimized results. Enjoy!


PeriWorkout Nutrition Protocol

120 min. Pre-Workout:

·        Have a solid well balanced meal.

90 min. Pre-Workout:

·        Consume 900-1200mg of Alpha-GPC

·        Prepare and start drinking 1 liter of Water

30 min. Pre-Workout:

·        Take 3 N.O. Pills with water

·        Finish your liter of water and start on a new bottle

·        Optional: Stimulant drink or pills

Intra-Workout:

·        Consume the rest of the liter of water with the option of adding more

0 min. Post-Workout:

·        Take 1-3 R-ALA (200-600mg)

·        Take 1 gram L-Carnitine-L-Tartrate

·        Scoop 1-2 servings of ORAC or Phyto Supplement Greens or Reds into 6-8oz. water

·        Add 20-30g BCAA’s to the drink

·        Add 1 tbsp. Glutamine to the drink

·        Optional: 2 capsules of Phosphotidylserine

30 min. Post-Workout:

·        Consume 1 Scoop of Hydrowhey or Hydrobuilder

·        Consume 50 grams Liquid form Carbohydrates (Glycomaze or blended up rice cakes)

·        Consume 5g Creatine

60 min. Post-Workout:

·        Start with a well balanced meal and continue on for the rest of the day as usual