Nutrition

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Nutrition

Written by an individual who climbs, runs and occasionally does calisthenics.

Mainly focusing on Creatine, Multivitamins and Protein.

TLDR

In order, take the following.

  1. 20-40g protein immediately post-exercise
  2. 1-5g Creatine daily with or post-protein
  3. Multivitamin daily with food

Creatine

Micro-dose of 1–5g daily alongside a carbohydrate or protien-rich meal for absorption maxxing.

Recovery

  • Faster ATP regeneration
    • ATP regeneration: main energy source for muscles for intense short bursts of physical effort
  • Faster glycogen replenishment
    • Glycogen:
  • Reduced muscle soreness
  • Mitigate muscle damage

Performance

  • Increased muscle strength and explosive power
  • Increase in power endurance

Multivitamins

Take a well-formulated multivitamin daily with food for better absorption. Better Mutivitamins include vitamin B, C, D, E, Zinc, Magnesium and Calcium

Recovery

  • Improve enegry metabolism with B vitamins
    • B vitamins: Convert food into energy during exercise
  • Recovery vitamins help muscle and tissue repair
    • Recovery vitamins: Vitamins C, D, E and minerals like Zinc and Magnesium
  • Fill nutritional gaps during high training loads

Performance

  • Magensium prevents cramping
  • Calcium and Vitamin D enhances bone strength
  • Vitamn C, Zinc and Magnesium reduce inflammation

Protein

Eat 20–40g of high-quality protein within 30-60 minutes of completing strenous exercise. Daily protein intake should be 0.8g per Kg of body weight.

Recovery

  • Muscle repair and growth
  • Preserve lean muscle mass during higher training loads

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