Strength Senseis Pre Workout Nutrition PDF

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Tips for Optimal
Pre-Workout Nutrition
By Charles R. Poliquin
Set your goals
Increase in Muscle Mass
Strength/Power
Fat Loss
The key is to be specific!
Determine what is your main goal

Paradigm # 1
In order to boost strength and
power output, increase neural
drive
Target the brain

Key brain nutrient # 1
Alpha-GPC
Supports production of
acetylcholine
Most bioavailable source of
choline

Tyrosine
Precursor to dopamine and
catecholamines
Acetyl-L-carnitine
Carnitine that can cross the
blood-brain barrier
Supports production of
noradrenaline and serotonine;
improves energy production
Favorite product IGF
Contains all the

required nutrient
Balanced formula
Helps in all protocols

(strength, mass, fat loss)
IGFs Profile
Favorite product Brain
Restore
Contains all the

required nutrient
More focused on
supporting cognition
than maximal drive
Brain Restores Profile
Benefits
Targets neurotransmitters
Improves mental focus and

drive
Paradigm # 2
To increase neurotransmitter
production and neural drive, you
need to improve blood flow to the
brain
Key Brain Supporting Nutrient # 1
Caffeine
Produces cerebral vasoconstriction by

antagonizing adenosine receptors
Increases energy and cognition
Releases dopamine in the prefrontal
cortex
Naringenin
Anti-inflammatory
Potentiates the effects of
caffeine
DL-Phenylalanine
Supports production of dopamine,
norepinephrine and epinephrine.
Helps the release of phenylethylamine

and acetylcholine
Hordenine
Optimizes the efficiency of

phenylethylamine
Favorite Product
KIK
No jitters
caffeine
supplement
Increases
energy
KIKs Profile
Sample protocol if Strength/Power is the training
goal (Reps < 5 R.M)
IGF 2: 6 caps upon awakening
Kik : 1 -3 caps 45 minutes before training
+
For improved results:
- Use Perrier water and grapefruit juice

to enhance uptake
- Add a racetam nootropic
- 1-2 grams of potassium citrate boosts
results
Oxyracetam
Piracetam
Primaracetam
-Racetam family and caffeine potentiate

each other
Paradigm # 3
To promote maximal hypertrophy during a
workout, it is vital to improve not only
training drive, but also the uscles work
capacity
Buffer acidity
Increase blood flow
Increase nutrients availability
Key Work Capacity Nutrient # 1

Beta-alanine
Reduces muscular pH during

effort

Agmatine
Improves vasodilation in the

muscle

Citrulline Malate
Improves vasodilation
increases endurance and energy

Coenzyme Q10
Antioxidant
Increases energy production

Alpha Lipoic Acid ( ALA )
Antioxidant
Boost other antioxidant
Improves insulin sensitivity

Beet Root Powder
Increases vasodilation
Favorite Product E-Nos
Stimulant-free pre-
workout
Increases work capacity

and recuperation
E-NOS Profile
Sample protocol if Strength/Power is the training
goal
ENOS : 6 caps 45 minutes before training
Stack with Beet Root Powder (1 serving)
+ +
Take 10 g of additional citrulline malate

Paradigm # 4
To lose as much fat as possible, you have to
increase lipolysis and improve fatty acid
oxydation, and manage blood sugar
adequately
Increase the breakdown of fat
storage
Improve fat burning capacity
Increase insulin sensitivity
Key Fat Loss Nutrient # 1

L-carnitine bitartrate
Supports energy production
Improves fat burning

Green coffee bean extract
Important source of chlorogenic

acid
Facilitates lipolysis
Raspberry ketones
Supports fatty acid oxidation;
Helps leptin and adiponectin

metabolism

Alpha Lipoic Acid ( ALA )
Antioxidant
boost other antioxidant
improves insulin sensitivity

Irvingia gabonensis (Wild mango
tree) (seed)
Improves insulin and leptin sensitivity
Improves nutrient partitionning

Chromium picolinate
Improves carbohydrate, lipid and

protein metabolism
increases sensitivity to insulin


Saigon cinnamon extract
Increases sensitivity to insulin
Powerful antioxidant
Favorite Product
Adipolitik
Accelerates fat loss
Improves insulin
sensitivity
Adipolitiks Profile
Sample protocol if optimal body compositon is the
training goal
Adipolitik : 6 caps 45 minutes before training
+
- Start the day with a Meat & Nuts Breakfast
- Drink cinnamon tea before meals (1/4 teaspoon

in hot water)
- Consume high dose of a quality fish oil

supplement
Favorite Product: Omega-3 Favorite Product: OmegAvail

- Consume green drinks throughout the
day
- Use Perrier and grapefruit juice trick

Favorite Product: Dynamic Fruits & Greens
Would you like more information and
advices from coach Charles R. Poliquin?
Browse our free website

www.StrengthSensei.com for cool articles &
training
Upgrade to our membership website the Dojo of

Strength to get the most out of your experience

Strength Senseis Pre Workout Nutrition PDF

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Stre gth Se seis

Increase in Muscle Mass

The key is to be specific!

Determine what is your main goal

Target the brain

Key brain nutrient # 2

Contains all the

Helps in all protocols

Contains all the

Improves mental focus and

Produces cerebral vasoconstriction by

Helps the release of phenylethylamine

Optimizes the efficiency of

IGF 2: 6 caps upon awakening

Kik : 1 -3 caps 45 minutes before training

For improved results:

- Use Perrier water and grapefruit juice

-Racetam family and caffeine potentiate

Key Work Capacity Nutrient # 1

Reduces muscular pH during

Key Work Capacity Nutrient # 2

Improves vasodilation in the

Key Work Capacity Nutrient # 3

increases endurance and energy

Increases energy production

Key Work Capacity Nutrient # 6

Increases work capacity

ENOS : 6 caps 45 minutes before training

Stack with Beet Root Powder (1 serving)

Take 10 g of additional citrulline malate

Key Fat Loss Nutrient # 1

Supports energy production

Improves fat burning

Important source of chlorogenic

Supports fatty acid oxidation;

Helps leptin and adiponectin

Key Fat Loss Nutrient # 4

Key Fat Loss Nutrient # 5

Improves insulin and leptin sensitivity

Improves nutrient partitionning

Improves carbohydrate, lipid and

increases sensitivity to insulin

Key Fat Loss Nutrient # 7

Increases sensitivity to insulin

Accelerates fat loss

IGF 2: 6 caps upon awakening

Adipolitik : 6 caps 45 minutes before training

- Drink cinnamon tea before meals (1/4 teaspoon

- Consume high dose of a quality fish oil

For improved results:

- Use Perrier and grapefruit juice trick

Browse our free website

Upgrade to our membership website the Dojo of

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