Optimal Peri-Workout Nutrition: Fueling Growth and Performance by Chris Edmonds

As fitness enthusiasts, we know that what we eat before, during, and after our workouts can significantly impact our performance and progress. Coach Chris, the lead Mountain Dog Diet Coach, and sponsored athlete for Granite Supplements, generously shared his complete peri-workout nutrition routine in this YouTube video. In this blog post, we’ll break down his pre-workout, intra-workout, and post-workout meal and supplementation plan, helping you optimize your own nutrition for ultimate gains.

1. Pre-Workout Nutrition: Setting the Stage for Success

Coach Chris emphasizes the importance of the pre-workout meal, which should be consumed approximately 60 to 90 minutes before hitting the gym. Tailor the timing to suit your digestion, ensuring you don’t feel bloated or uncomfortable during your training session.

Coach Chris’s Staple Pre-Workout Meal:

– 8 ounces of cooked chicken

– 250 grams of jasmine rice

– 1 tablespoon of olive oil

– 200 grams of honey crisp apple

Preparation:

1. Heat 1 tablespoon of extra virgin olive oil in a pan over medium heat.

2. Add the chicken and jasmine rice, generously seasoning with salt and pepper.

3. Cook for approximately 6 minutes with the lid on.

4. Pair the meal with 200 grams of honey crisp apple for a touch of sweetness.

Hydration:

Before lifting, Coach Chris ensures adequate water intake, aiming for at least 40 ounces of water with the pre-workout meal to stay well-hydrated during the workout.

2. Intra-Workout Nutrition: Sustaining Energy and Focus

During the workout, Coach Chris relies on a combination of pre-workout supplements to maintain energy, focus, and pump. His preferred combination includes:

Pre-Workout Supplements:

– Half a scoop of GX Pre-workout for energy and focus (adjust as needed)

– A heaping scoop of Vasoblast for enhanced pump

– A fourth of a teaspoon of real salt for electrolyte balance

Mix the supplements with 15 ounces of water and ice for a refreshing intra-workout drink that keeps you going strong.

3. Post-Workout Nutrition: Promoting Recovery and Muscle Growth

After an intense training session, post-workout nutrition is essential for recovery and muscle growth. Coach Chris combines fast-digesting protein and carbs for quick nutrient replenishment.

Post-Workout Meal:

– Two scoops of Granite Supplements Protein Powder (60 grams of protein)

– 78 grams of rice and grains (60 grams of carbs)

– 100 grams of banana

Preparation:

1. Mix the protein powder and rice and grains, along with water, and microwave for approximately 2 minutes until thick and creamy.

2. Add 100 grams of banana to the mixture.

Enjoy the delicious and refreshing post-lift meal to kickstart recovery and refuel your muscles.

Conclusion:

Optimal peri-workout nutrition is the key to unlocking your full potential in the gym. Coach Chris’s meal and supplementation plan, carefully designed for pre, intra, and post-workout, helps prioritize growth and performance. Remember to customize the plan to suit your individual needs, and always stay hydrated throughout your workout. With the right nutrition, you’ll be on your way to achieving your fitness goals and becoming the best version of yourself.

**Note:** The information provided is based on Coach Chris’s YouTube video and does not constitute personalized advice. Always consult with a qualified nutritionist or healthcare professional before making significant changes to your diet or supplementation regimen.