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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
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