Nate Green's Peri-Workout Nutrition Experience

Bigger Stronger Leaner Christian Thibaudeau Coaching
21

[quote]Christian Thibaudeau wrote:
CrewPierce wrote:
Christian Thibaudeau wrote:
I understand your concern. But to me 200$ a month isn’t excessive if it gets the job done. And the protocol is basically all the supplements that I currently use.

Gotcha, that’s fair enough. I was trying to fit this in with your Amino Acid Pulsing method and there was no way I could swing buying enough SURGE Recovery for both of these methods.

You know, getting married has been a drag on my budget but I’m sure you feel my pain on that :slight_smile:

Oh yeah, I feel your pain man!!!

‘Technically’ any fast protein can be used for they daily pulses. Whey has been shown to be fast enough to lead to hyperaminoacidemia.

So a poor (or married) man version could be:

UPON WAKING UP
PULSE no.1 Grow! Whey 1 scoop

20 minutes later
Breakfast

MID-AM
PULSE no.2 Grow! Whey 1 scoop

Lunch
Relatiely easily absorbed protein source (the leaner, the faster)
The rest of the meal depends on your goal

PARA-WORKOUT
40 min before = 1 FINiBAR
30 min before = 2 scoops WORKOUT FUEL
10 min before = 1 scoop RECOVERY
During = 1 scoop RECOVERY

60 minutes after workout
Either Grow! Whey (if fat loss is your main goal) or RECOVERY (if mass/strength is your main goal)

30 minutes later
SUPPER
Slowly absorbed protein source like red meat
low or no carbs
Veggies
Fish oil
Nuts or almonds

BEFORE BED
Slowly absorbed protein like cottage cheese blended in with yogurt or low-carbs Metabolic Drive[/quote]

Thank you very much for the detailed response! Using Whey will certainly cut the cost down to something I can manage.

Thank you again and by the way I LOVE the pulse method. I have been able to put on all of the size I lost during the wedding/honeymoon craziness and have been more vascular than I have ever been while gaining weight. All of my lifts have gone up as well, even over what they were before the wedding.

Hopefully this new plan can keep my weight going up as I have entered a strongman meet and the light weight class is 231 :stuck_out_tongue:

22

Where the timing is so important, do you go from the beginning of the workout, or from when you start to move work working weight? I usually start with 15 minutes of warm up/foam rolling/activation exercises.

So, would I be taking my Surge Recovery during my warm up, or 10 minutes before I start my warm up? Or, is 15 min not a significant difference?

Thanks

23

[quote]matko5 wrote:
Is there bloating due to large influx of fluid and carbs?[/quote]

I’ve only experimented with this specific protocol once so far but I felt fine.

-Nate

24

[quote]greggio wrote:
Where the timing is so important, do you go from the beginning of the workout, or from when you start to move work working weight? I usually start with 15 minutes of warm up/foam rolling/activation exercises.

So, would I be taking my Surge Recovery during my warm up, or 10 minutes before I start my warm up? Or, is 15 min not a significant difference?

Thanks[/quote]

As far as I know the timing is pretty damn important. I waited until the very beginning of my warm-up to take Surge Recovery. That way I was ready to go ten minutes after.

-Nate

25

[quote]Christian Thibaudeau wrote:
slimsaw00 wrote:
I’m assuming my preworkout solid P+C meal isn’t needed now?

It would actually be detrimental if consumed less than 2 hours before your workout.[/quote]

That’s one thing I asked Thib’s on our call. I train at 4PM and was used to eating a fairly high-carb meal around 2:30. He pushed that back to 1:30 - 2PM.

-Nate

26

[quote]Nate Green wrote:
greggio wrote:
Where the timing is so important, do you go from the beginning of the workout, or from when you start to move work working weight? I usually start with 15 minutes of warm up/foam rolling/activation exercises.

So, would I be taking my Surge Recovery during my warm up, or 10 minutes before I start my warm up? Or, is 15 min not a significant difference?

Thanks

As far as I know the timing is pretty damn important. I waited until the very beginning of my warm-up to take Surge Recovery. That way I was ready to go ten minutes after.

-Nate[/quote]

That sounds good, I can’t wait to give this a try. But I will have to wait for my Surge to get here.

27

Hi Coach,
So, hypothetically, if you were to go as high as 500 carbs, would you load in a similar fashion as you’ve outlined already, except with more Surge and more Finibars?

[quote]Christian Thibaudeau wrote:
G87 wrote:
So, they finally managed to come up with a way to plug the Finibars into a protocol :).

Well, actually the cycling team had been using them for a long time.

Tim and I were talking to Dr. Lowery regarding ‘mega’ carb loading right before a workout to get a huge anabolic response. Dr. L even recommended going up as high s 500g!

Tim and I then tried to come up with the best mix of carbs, taken at the right time to avoid overloading the body or causing reactive hypoglycemia. The FINiBARS are great for that purpose because rice oligodextrin and palatinose are:

  • slowly absorbed yet do not cause stomach distress or bloating
  • when used in the proper ratio they act as an osmotic element, pulling water into the muscles

So the bars are used to initiate the carb loading protocol gradually without causing discomfort, then we switch to WORKOUT FUEL which also contains the same two carbs, but also some D-glucose which will create more of an insulin release.

Finally we switch to SURGE RECOVERY which is fast-absorbed and lead to an immense insulin spike.

It’s a gradual process where each step builds up to the next.
[/quote]

28

[quote]BattlewithIron wrote:
Hi Coach,
So, hypothetically, if you were to go as high as 500 carbs, would you load in a similar fashion as you’ve outlined already, except with more Surge and more Finibars?

Christian Thibaudeau wrote:
G87 wrote:
So, they finally managed to come up with a way to plug the Finibars into a protocol :).

Well, actually the cycling team had been using them for a long time.

Tim and I were talking to Dr. Lowery regarding ‘mega’ carb loading right before a workout to get a huge anabolic response. Dr. L even recommended going up as high s 500g!

Tim and I then tried to come up with the best mix of carbs, taken at the right time to avoid overloading the body or causing reactive hypoglycemia. The FINiBARS are great for that purpose because rice oligodextrin and palatinose are:

  • slowly absorbed yet do not cause stomach distress or bloating
  • when used in the proper ratio they act as an osmotic element, pulling water into the muscles

So the bars are used to initiate the carb loading protocol gradually without causing discomfort, then we switch to WORKOUT FUEL which also contains the same two carbs, but also some D-glucose which will create more of an insulin release.

Finally we switch to SURGE RECOVERY which is fast-absorbed and lead to an immense insulin spike.

It’s a gradual process where each step builds up to the next.
[/quote]

Yep, and you would need to load for a slightly longer time to avoid upsetting the stomach

29

Pardon my ignorance, but when did Surge Recovery go from being a post-workout drink to a pre-workout drink? I can understand it being used as a substitute for Anaconda (except we’d be ingesting WH instead of CH), but what about all the simple carbs? How does an insulin spike help with the workout?

30

[quote]jo3 wrote:
Pardon my ignorance, but when did Surge Recovery go from being a post-workout drink to a pre-workout drink? I can understand it being used as a substitute for Anaconda (except we’d be ingesting WH instead of CH), but what about all the simple carbs? How does an insulin spike help with the workout?[/quote]

x2 I see Surge Recovery during or before working out but not after…?

Also why would a P+C meal be detrimental to the workout if consumed less than two hours prior to working out?

31

[quote]LilDaDDyDreW wrote:
jo3 wrote:
Pardon my ignorance, but when did Surge Recovery go from being a post-workout drink to a pre-workout drink? I can understand it being used as a substitute for Anaconda (except we’d be ingesting WH instead of CH), but what about all the simple carbs? How does an insulin spike help with the workout?

x2 I see Surge Recovery during or before working out but not after…?

Also why would a P+C meal be detrimental to the workout if consumed less than two hours prior to working out?[/quote]

I would think due to digestion issues

32

[quote]LilDaDDyDreW wrote:
x2 I see Surge Recovery during or before working out but not after…?[/quote]

Recent studies have actually shown that consuming the same drink pre-workout as you would post-workout is actually more anabolic.

It increases insulin during the workout, which prevents catabolism so the net balance of anabolism - catabolism is much higher (more muscle being built).

Insulin also increases nutrients transport to the muscle WHILE BLOOD FLOW TO THE MUSCLE IS INCREASED BECAUSE OF THE EXERCISE. So you are shuttling a lot more nutrients into the muscle if you have them in your body BEFORE the workout even starts. In that regard, the workout serves not only the purpose of breaking down muscle tissue, but of sending the repair material directly to the injured area, which speeds up recovery by several hours.

Heck, drug-using bodybuilders are now shooting insulin BEFOREA their workout to basically get the same effect.

[quote]LilDaDDyDreW wrote:
Also why would a P+C meal be detrimental to the workout if consumed less than two hours prior to working out? [/quote]

Before prior to your workout you want a PULSE which will lead to a state of hyperaminoacidemia and hyperinsulinemia DURING the workout. To create a powerful pulse, amino acids and carbs (if you also desire a spike in insulin) must go from a valley to a peak. The higher and faster blood aminos and carbs rise compared to before the consumption of the shake, the more powerful the pulsing effect will be.

33

[quote]Christian Thibaudeau wrote:
G87 wrote:
So, they finally managed to come up with a way to plug the Finibars into a protocol :).

Well, actually the cycling team had been using them for a long time.

Tim and I were talking to Dr. Lowery regarding ‘mega’ carb loading right before a workout to get a huge anabolic response. Dr. L even recommended going up as high s 500g!

Tim and I then tried to come up with the best mix of carbs, taken at the right time to avoid overloading the body or causing reactive hypoglycemia. The FINiBARS are great for that purpose because rice oligodextrin and palatinose are:

  • slowly absorbed yet do not cause stomach distress or bloating
  • when used in the proper ratio they act as an osmotic element, pulling water into the muscles

So the bars are used to initiate the carb loading protocol gradually without causing discomfort, then we switch to WORKOUT FUEL which also contains the same two carbs, but also some D-glucose which will create more of an insulin release.

Finally we switch to SURGE RECOVERY which is fast-absorbed and lead to an immense insulin spike.

It’s a gradual process where each step builds up to the next.
[/quote]

I tried having a bunch of carbs for breakfast and then the SURGE RECOVERY pre-workout, but didn’t get much out of that as far as pumps go :frowning: (had 1 scoop of SWF and a Metabolic Drive bar along the way, too).

Funny thing is, I remember crazy, CRAZY pumps about 4 weeks back. This was the week after de-loading on Get Jacked Fast. I was eating a lot of carbs and walking a lot. The pumps I was getting at the time were just plain incredible, even though I wasn’t using any supps that week. Coach, do you think it’s just a de-loading thing, or can I mimic these effects again?

34

Can you incorporate Spike to this protocol? or would it interfere in the process? I have a heavy addiction to it and I usually chug one about 20 minutes before I get to the gym.

35

[quote]Christian Thibaudeau wrote:
I understand your concern. But to me 200$ a month isn’t excessive if it gets the job done. And the protocol is basically all the supplements that I currently use.[/quote]

Seriously though. Do you pay for your Biotest Supplements, or do you get them for free??

LR

37

Hi Coach Thibaudeau,

Preworkout 30-60 minutes before 1 scoop Power Drive and one Spike Shooter
Warm-up and foam rolling continue drinking water.
Weights 1/2 serving Surge Recovery. About one hour of lifting sipped throughout. Currently on Alwyn Cosgrove’s new rules of lifting fatloss routines) water down the remaining Surge and do HIIT 1 minute rounds with two minutes moderate.
Then I’ll mix up 1/2 serving Surge Recovery, creatine 3-5grams, 1 scoop Power Drive and 1 scoop Superfood.

Comments? Things to consider, add or do differently?
Thank you in advance as seeing your body transformation and articles are very inspiring to me.

38

[quote]Christian Thibaudeau wrote:
LilDaDDyDreW wrote:
x2 I see Surge Recovery during or before working out but not after…?

Recent studies have actually shown that consuming the same drink pre-workout as you would post-workout is actually more anabolic.

It increases insulin during the workout, which prevents catabolism so the net balance of anabolism - catabolism is much higher (more muscle being built).

Insulin also increases nutrients transport to the muscle WHILE BLOOD FLOW TO THE MUSCLE IS INCREASED BECAUSE OF THE EXERCISE. So you are shuttling a lot more nutrients into the muscle if you have them in your body BEFORE the workout even starts. In that regard, the workout serves not only the purpose of breaking down muscle tissue, but of sending the repair material directly to the injured area, which speeds up recovery by several hours.

Heck, drug-using bodybuilders are now shooting insulin BEFOREA their workout to basically get the same effect.[/quote]

Makes sense. Thanks for the explanation!

39

[quote]usctrojansfan wrote:
m1sf1t wrote:
Can you incorporate Spike to this protocol? or would it interfere in the process? I have a heavy addiction to it and I usually chug one about 20 minutes before I get to the gym.

I’m curious about Receptormax as well for pre workout.[/quote]

It would actually be a good addition because it increases insulin sensitivity. The more insulin sensitive you are, the better the protocol will work.

40

[quote]London Runner wrote:
Christian Thibaudeau wrote:
I understand your concern. But to me 200$ a month isn’t excessive if it gets the job done. And the protocol is basically all the supplements that I currently use.

Seriously though. Do you pay for your Biotest Supplements, or do you get them for free??

LR[/quote]

I pay for them by answering questions for 5-6 hours each day.

41

[quote]m1sf1t wrote:
Can you incorporate Spike to this protocol? or would it interfere in the process? I have a heavy addiction to it and I usually chug one about 20 minutes before I get to the gym.[/quote]

Actually it might even make the protocol better. We have Dave Tate mix Spike with Anaconda for better absorption (because of the carbonation).