• 1. The nutrition you consume around your workout can greatly increase your rate of progress.
  • 2. Pre-workout and intra-workout nutrition is more important that post-workout nutrition.
  • 3.By ingesting protein before and during a workout, you spare muscle protein, negate protein degradation, and set the muscle up for regeneration and remodeling.
  • 4. If intra-workout insulin is low, glucagon robs muscles of amino acids so it can convert them to glucose. Low insulin makes it possible for catabolic hormones to “steal” your gains.
  • 5. Muscles need carbs to do work, but they also need protein. During a workout, amino acid requirements go up 500%.
  • 6. Loading protein and carbs before and again during the workout also leads to fat oxidation that continues long after the workout.
  • 7. Post-workout nutrition is still important, but it needs pre-workout and intra-workout nutrition in order for it to succeed.