During the workout
While training, most people will only need plenty of water - roughly a liter. This also depends on
your size, how much you tend to sweat while training, and the season. Obviously you need
more water in the summer, particularly if you train at a place like MetroFlex Gym that doesn't
believe in air conditioning, or if you work outdoors. You can sip a carb drink or a thermogenic
drink if you tend to ‘run out of gas' while training, but neither takes the place of water. If you
choose to have one of these beverages during your workout, you should also have a water
bottle and alternate between the two to ensure proper hydration. I can't emphasize this strongly
enough - there is simply no way you can achieve a great pump if you aren't drinking enough
water before and during the workout. As you know, the human body and especially our blood
supply is comprised of over seventy percent water, so you need to have a steady supply to stay
hydrated.
Post-workout nutrition
Within 15-20 minutes of the end of your workout if not immediately, it's important to drink a
shake to start the re-compensation and recovery process that ultimately leads to muscle growth.
There are several different recovery powders I am currently testing with my clients, and I will
have the results soon. But in the meantime, you can't go wrong with a highly bio-available
protein source such as whey protein isolate along with a rapidly-assimilated carbohydrate
source like dextrose, waxy maize, or maltodextrin. If you are a hardgainer ectomorph type, don't
be afraid to mix two or more carb sources together. You can even add in something like fruit
juice for flavor and additional simple carbs. If you are trying to lean out or you are simply a
person that gains fat very easily, you will want to take it easy on the amount of carbs in this
shake. You still want to always include at least some carbs in this shake, except in the case of
the final stages of a pre-contest diet for those that are striving to lose the last vestiges of
bodyfat.
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