Is it okay to do morning weights and what should I do pre workout?

Hi Dan,

Whether you are trying to gain muscle or stay/get lean and avoid muscle loss, THE most important thing is to have amino acids flowing through your blood and available to muscles. This is even more crucial if you train first thing in the morning!

We all know of the need for protein and (generally) carbs after training for post-workout recovery but what has not been nearly as well publicised is the more dramatic effect of taking essential amino acids (EAAs) BEFORE training. See my answer (the third answer) to a previous question on EAAs: Is it worth drinking a protein shake whilst I'm working out?

You could take EAAs after your pre-workout product without negatively effecting either's benefits - you can even take them together. Take the EAAs just before training and the pre-workout product 20 to 45 minutes before training. If you are trying to gain mass, you may want to have a carbohydrate drink to start drinking before training and during.

On top of maximising protein synthesis this strategy of increasing amino acids during training should give the same results as taking protein before training...that effect is to increase and prolong the fat-burning process.

Thanks mark can you just advise on the post work out as at the min I'm only having a 40g whey shake 5g creatine added and a banana then in to the office and 4 weetabix within a hour I'm thinking I need more carbs to add to the shake ?

Malteroxin ? As it's cheap but how much should I add post work out