Pre Workout Shake- Ingredients 25-40 gram of Whey Protein 5 gram of Essential Amino Acids
1.1-1.5 gram of Instant Oats per kilo of body weight
2 milligram of Caffeine
2 gram of Beta Alanine
2 gram of Creatine
2 gram of L-Arginine
EAAs and Whey Protein
As we all know protein is the building blocks of building muscle but if you want it to reach your muscles super-fast you need to mix it with EAAs (Essential Amino Acids).
A University in Leeds had discovered protein synthesis was elevated substantially when EAAs had been taken directly before any resistance weight training or exercise. So to form the basis of our pre workout shake let’s use 25-40g of good quality protein powder and 5g of Essential Amino Acids.
Researchers at Leeds Carnegie also discovered that taking 1.1-1.5g of liquid carbohydrate per kilo of body weight an hour before any form of intense exercise would significantly enhance athletic performance. We suggest you choose a low GI carbohydrate like Instant Oats so your body will get a steady release of energy to sustain your strength and power throughout your routine.
Pre Workout Shake-Caffeine
Researchers at Durham University discovered that using around 200milligrams of Caffeine before you hit the gym will also increase your fitness level, strength and endurance.
Caffeine is believed to stimulate the production of beta -endorphin. Apparently beta -endorphin can significantly reduce pain and fatigue, which in my book, less pain and reduced fatigue equals outstanding workout sessions! Add a small teaspoon to your pre workout shake.
Pre Workout Shake-Beta Alanine
Beta Alanine is known as an essential Amino Acid.
Beta Alanine will give you stamina enabling you to work out for longer. It will also prevent lactic acid build up during your workout. A study at Loughborough University found that by taking beta alanine before your workout it will substantially improve endurance and overall performance. If we can train harder for longer we create much more micro-tears in the muscle thus helping us to grow faster.
Pre Workout Shake -Creatine
Creatine must be one of the most used supplements in our Industry. It’s tried and tested when it comes down to muscle growth, size, strength and endurance whilst significantly reducing recovery times.
Supplementing with creatine will significantly help you with lean gain bulks, your maximum lifting loads and performance during any resistance training.
This compound really is a one stop body booster!
Pre Workout Shake -L-Arginine
Finally L-Arginine, this will boost your nitric oxide levels which will increase the blood flow and nutrients to your muscle, significantly improving your lifts.
L-Arginine should always be present in your pre workout shake as it will also help with recovery time and endurance and overall performance. Add a couple of grams of L-Arginine to the rest of your pre workout shake and mix well. Take about 40 minutes before your workout and then get stuck in!