Pre training Nutrition Corissa Conard

What is its importance? Nutrients or supplements that help gain “more energy, burn more fat, and optimize lean body mass gains” Improves focus and cognitive functioning

Suggestions Acetyl Carnitine with Alpha Lipoic Acid ▫Energy boost ▫Mental boost ▫Burns fat ▫Moderates hormone levels Gingko, Bacopa, and Huperzine Alpha GPC ▫Promotes muscle building

Suggested Combos Carnitine + Omega 3’s ▫Enhances fat burning ▫55% reduction in use of glycogen stores ▫Best for Endurance Athletes Whey Protein + BCAA’s ▫Muscle Building Duo Creatine + Beta Alanine ▫Explosive Duo

Caffeine Supplement, Coffee, or Tea ▫Greater Endurance ability ▫Burns Fat ▫Reduces DOMS symptoms ▫Journal of Strength and Conditioning Research ▫SPC offers 200 mg Capsules Timing Energy Drinks? Vitamin C (2000mg)

Breakfast “What you eat for breakfast sets up your entire neurotransmitter production for the day” –Charles Poliquin Meat and Nut Combination (Protein/Fat) ▫BCAA’s and drives Dopamine and Acetylcholine Low glycemic foods ▫Lower Serotonin Levels Timing Top off with Fish Oil No Protein Shake

Breakfast Fat loss and body composition ▫International Journal of Sports Nutrition and Exercise Metabolism ▫53% Carbs, 25% Protein, 22% Fats ▫Measured EPOC (excessive post-exercise oxygen consumption) after a 36 minute treadmill run. ▫EPOC is even higher after anaerobic exercise (i.e. weight lifting) ▫Findings: EPOC was higher in those who ate the recommended breakfast

Snack to Increase Leanness Need: ▫Low glycemic foods ▫Protein ▫Supplementation When? Don’t Need: ▫Fructose ▫Milk Proteins

What We Offer Supplements ▫Caffeine (200 mg) ▫Beta Alanine (600mg X 4 = 2.4 g)* ▫BCAA’s (500mg X 20 = 10 g) ▫Fish Oil (1000mg X 10 = 10 g)* Food/Nutrients ▫Muscle Milk

Works Citied rkout_Supplements_101_Pre-Workout.aspx _Meat_and_Nut_Breakfast.aspx -Workout_Breakfast_Nutrition_for_9_to_5ers.aspx Increase-Fat-Burning-During-Exercise-with-Strategic-Nutrition-to-Get- Lean.aspx