Strength Training

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Strength Training

CREATINE LOADING

CREATINE + HMB

serve
X 1 SERVE
4-5 times
daily 7 days prior to an event.

Pre-Workout

Pre-workout

ENERGY BARS

serve
X 1 SERVE
1-2 HOURS PRIOR TO WORKOUT

PRE-WORKOUT FUEL

serve
X 1 SERVE
30 MIN PRIOR TO TRAINING

During Workout

During workout

BCAA POWDER

serve
X 1 SERVE
SIP DURING A HEAVY WEIGHTS SESSION

CREATINE + HMB

serve
1-2 SERVES
IN AND AROUND TRAINING

Post-Workout

Post workout

FOLLOWING A MODERATE INTENSITY WORKOUT

High Protein, High Carb

serve
X 1 SERVE
30 MIN FOLLOWING TRAINING
OR

ENERGY BARS

serve
X 1 SERVE
30 MIN FOLLOWING TRAINING

FOLLOWING A HIGH INTENSITY WORKOUT

Refuel & Rebuild

serve
X 1 SERVE
30 MIN FOLLOWING TRAINING

Daily

Daily

High Protein, High Carb

serve
X 1 SERVE
30 MIN FOLLOWING TRAINING

BCAA Powder

serve
X 1 SERVE
Between meals

Glutamine Powder

serve
X 1-2 SERVE
Before bed

Muscle recovery and building muscle mass

If you are looking for significant gains in muscle mass, you need to be in an ‘anabolic state’. This involves consuming more calories than you are burning. Protein (amino acids), particularly leucine, isoleucine, valine and glutamine, are extremely important in providing the building blocks for new muscle synthesis. For muscle growth, aim for 1.2g-1.7kg of protein per kilo of body weight, consumed evenly across the entire day. Any more than this has been shown to be both unnecessary and expensive!

Carbohydrates are equally as important. They provide the energy needed to maintain the heavy resistance training required for muscle growth. Without carbohydrate (at meals and either before and/or after the session), recovery becomes sub-optimal and strength decreases whilst an anabolic state cannot be maintained.