Stre gth Se seis
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 IGF
Contains all the
required nutrient
Balanced formula
Helps in all protocols
(strength, mass, fat loss)
IGFs Profile
Pre-Workout Nutrition
Favorite product Brain
Restore
Contains all the
required nutrient
More focused on
supporting cognition
than maximal drive
Brain Restores 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
KIKs 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
+
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 pre-
workout
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)
+ +
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
Adipolitiks 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
+
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
