Muscle Series 8: Nutritional Keys For Muscle Gain, Pre-Workout Nutrition To Maximise Performance, Supplement Recommendations 🥩 | Episode 64

In this episode, you’ll learn how to get the most out of the valuable time you invest in your training and nutrition.

Many people major in the minors and, unfortunately, put their energy, time and money into things that aren’t that important and completely disregard the most important aspects of nutrition.

After watching/listening to this episode, you’ll know exactly what are the most critical aspects to focus on. You’ll learn whether you can build muscle and lose fat simultaneously, what to eat before and after working out to maximise your performance and recovery, and whether training fasted is a good idea. We'll give top recommendations for quick and easy breakfasts to fuel your early morning workouts.

We’ll also discuss the benefits and recommended usage of the most researched sports supplement, creatine monohydrate.

0:00 Introduction

1:35 The importance of effort in the gym, balls to brains ratio

6:00 The nutritional hierarchy of importance for muscle building

7:49 The most important block in the pyramid: Calories

9:45 Can you build muscle and lose fat at the same time?

11:20 What is the optimal rate of weight gain to maximise muscle building but minimise fat gain

15:05 Why you should be OK with gaining a little bit of fat

20:39 The second most important block in the pyramid: Macronutrients

26:38 The third most important block of the pyramid: Nutrient timing

31:00 Should you train fasted in the morning?

32:58 What should you eat pre-workout?

34:19 The fourth most important block of the pyramid: Food composition

37:54 The fifth most important block in the pyramid: Hydration and supplementation

39:16 Creatine monohydrate: Benefits and use

43:46 Nutritional hierarchy recap

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