The Pre-Workout Protocol

Secrets to Supercharging your Workouts

We often overlook the importance of pre-workout nutrition and supplementation in our fitness regime. But, in fact, these two important factors can make a huge difference in the results we get.

You must supply your body with the right nutrients to ensure optimal workout performance. Your pre-workout meal is crucial for fueling the training itself. It reduces muscle glycogen depletion, muscle protein breakdown, and post-workout cortisol levels. It delivers a steady stream of energy to your muscles and mind throughout your training session. Your post-workout meal for optimizing your body's recovery process is as important as your pre-workout meal for your body's preparation. Additionally, some essential nutrients are most easily acquired through supplementation. Follow this pre-workout protocol to ensure optimal anabolic muscle growth from your workout sessions:

1. Have slow-digesting carbohydrates
Consume slow-digesting carbohydrates to increase your endurance and lifting capacity. Recommended low to moderate easy-to-digest carbohydrate sources are brown rice, oatmeal, and whole wheat pasta. Have your pre-workout meal at least 45 minutes prior to your workout to allow food to digest.

2. Get pre-workout fruits
Oranges give a quick energy for a good workout start. They are packed with vitamin C and electrolytes. Bananas and apples are also excellent pre-workout fruits.

3. Munch on power snacks
Munch on nuts, preferably almonds and walnuts, two hours before workouts. They are high in arginine which activates peak vasodilation (widening of blood vessels), resulting in powerful muscle pumps. Arginine helps deliver key muscle building nutrients, oxygen, and amino acids to working muscles. This creates an optimal anabolic environment for optimal muscle growth.

4. Get hype with coffee
Coffee galvanizes your workout. A cup of coffee before workouts increases your metabolism by 15 to 20 percent. It provides a calorie-free energy surge and increases the flow of free fatty acids from fat stores. Your body will, then, use stubborn fat for energy. Caffeine also promotes increased focus, intensity, and energy in the gym.

5. Power up with protein
A protein-rich pre-workout meal keeps your body in an anabolic state during your workout proper. Whey protein is usually the preferred source. It is rich in Branched Chain Amino Acids which prevent muscle breakdown. 30-40 grams of high quality protein in your pre-workout meal is recommended.

6. Supplement
Take supplements that are high in Choline, Cysteine, Ferulic Acid, Genistein, Glabridin, Quercetin, and Thiamin before workouts.

Choline	Promotes fat metabolism
Cysteine	Combats fatigue during resistance training
Ferulic Acid	Enhances stamina during endurance training
Genistein	Boosts bone density
Glabridin	Supports stamina and bone health
Quercetin	Supports recovery after exercise
Thiamin	Engenders quicker recovery from muscle failure

Our product, Sherpa Strength, contains all the ingredients mentioned above and many many others. Visit sherpa-strength.com to learn more.

Check with your doctor before embarking on a fitness quest, especially if you have health concerns.





India Herbs is a holistic health care provider with offices in the USA, Singapore, and India. We offer lifestyle guidance in conjunction with extracts-only herbal supplements based on Ayurveda - a 5,000 year old traditional medicine system used by over 900 million people worldwide! Visit india-herbs.com for more information about "Ancient Remedies for Modern Times".