What is the best pre workout supplement/meal?

Hi Gerard,

That's pretty good. I assume you have that an hour or more before training to allow for it to leave your stomach and be partially digested. Some people would have to eat that kind of a meal 2 or 3 hours before training but everyone is different.

BCAAs have not actually been studied and proven to increase protein synthesis but combined with whey protein, this would make the other 5 required amino acids necessary for protein synthesis (the muscle-building process) available.

Essential amino acids (EAAs) have been shown to increase protein synthesis better than anything else when taken before training. So take about 6 grams (6,000mg) of EAAs just before you start lifting. I add about 15 grams of hydrolysed whey isolate for a "second wave" of amino acids to be released during training.

Glutamine is more a personal preference. Many bodybuilders and fitness athletes swear by it but the research isn't actually that strong to show that it is useful for increasing muscle of improving recovery (and studies have looked at this).

So maybe take your oats, whey (but perhaps a little less), etc as usual and then have the EAAs just before training.

For more detail on the EAAs versus BCAAs, see - Would you recommend taking BCAA's?

Thanks will do. Much Appreciated.

Hey Mark,

When you mention to take EAA caps "just before training" is this immediate (5-10 mins) or before (30-40 mins perhaps?) thanks mate!

Kind regards