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Hankatola
!!09SbK9m7bBh
Nightmare mode.
1.5/2 hours before workout: Chicken breast + small potato (replace with any other slow carbs, like wholemeal bread or pasta or whatever if you want)
Half an hour before: Large apple, 30g whey protein shake
Immediately before: Creatine 5g
During: Water water and more water.
Immediately after: 40g Whey protein shake. 5g creatine and 50-80 grams of simple carbs, e.g. white bread or a bottle of Gatorate.
Stolen from some magazine btw, But modified slightly and used religiously by myself with great results.
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