30 Seconds Summary
Personalized Peri-Workout Nutrition for Physique Athletes

  • Prioritize foundational fitness principles, but also focus on personalized details to enhance performance and potential.
  • Ingest 25-40 grams of leucine-rich protein before workouts to optimize muscle protein synthesis.
  • Consume 0.75-1.25 grams of carbohydrates per kg of body weight before workouts to maintain energy and prevent fatigue.
  • Keep pre-workout dietary fat intake low (around 10g) to optimize digestion and comfort during exercise.
  • Hydrate effectively before workouts, starting 4 hours prior and continuing until just before exercising.
  • Consider intra-workout supplementation of BCAAs (6-8g) and simple carbohydrates (10-20g) to support endurance and reduce fatigue.
  • Focus on post-workout nutrition by consuming proteins and carbohydrates soon after to aid recovery and glycogen replenishment.
  • Monitor hydration post-workout by replacing fluids based on body weight changes during the exercise session.
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