Strength Sensei’s

Files
Advices for Optimal
Pre-Workout Nutrition
By Charles R. Poliquin
 Pre-Workout Nutrition
Set your goals

Increase in Muscle Mass?

Strength/Power?

Fat Loss?
 Pre-Workout Nutrition

The key is to be specific!

Determine what is your main

goal
 Pre-Workout Nutrition
Paradigm # 1
In order to boost strength and
power output, increase neural
drive

Target the brain

 Pre-Workout Nutrition

Key brain nutrient # 1

Alpha-GPC
Supports production of
acetylcholine
Most bioavailable source
of choline
 Pre-Workout Nutrition

Key brain nutrient # 2

Tyrosine

– Precursor to dopamine
and catecholamines
 Pre-Workout Nutrition
Key brain nutrient # 3
Acetyl-L-carnitine
Carnitine that can cross the
blood-brain barrier
Supports production of
noradrenaline and serotonine
Improves energy production
 Pre-Workout Nutrition
Favorite product –
IGF²

• Contains all the

required nutrient

• Balanced formula

• Helps in all protocols

(strength, mass, fat
loss)
IGF²’s Profile
 Pre-Workout Nutrition
Favorite product – Brain
Restore

• Contains all the

required nutrient

• More focused on
supporting cognition
than maximal drive
Brain Restore’s Profile
Pre-Workout Nutrition
Pre-Workout Nutrition
 Pre-Workout Nutrition

Benefits
1. Targets neurotransmitters

2. Improves mental focus and

drive
 Pre-Workout Nutrition

Paradigm # 2
To increase neurotransmitter
production and neural drive, you
need to improve blood flow to the
brain
 Pre-Workout Nutrition
Key Brain Supporting Nutrient # 1

Caffeine
Produces cerebral vasoconstriction by
antagonizing adenosine receptors

Increases energy and cognition

Releases dopamine in the prefrontal

cortex
 Caffeine
Enhanced mood

Reduced perception of pain

Adenosine antagonism

Enhances glycogen resynthesis

Copyright Charles R. Poliquin 2016 17

 Caffeine

Caffeine also attenuates

DOMS and force loss following

eccentric exercise

Copyright Charles R. Poliquin 2016 18

 Pre-Workout Nutrition
Key Brain Supporting Nutrient # 2
Naringenin
Anti-inflammatory

Potentiates the effects of caffeine

 Pre-Workout Nutrition
Key Brain Supporting Nutrient # 3
DL-Phenylalanine
Supports production of dopamine,
norepinephrine and epinephrine

Helps the release of phenylethylamine

and acetylcholine
 Pre-Workout Nutrition
Key Brain Supporting Nutrient # 4
Hordenine
Optimizes the efficiency of
phenylethylamine
 Pre-Workout Nutrition
Favorite Product
KIK
• « No jitters »
caffeine
supplement

• Increases
energy
KIK’s Profile
 Pre-Workout Nutrition
Sample protocol if Strength/Power is the
training goal (Reps < 5 R.M)

1. IGF 2: 6 caps upon awakening

2. Kik : 1 -3 caps 45 minutes before

training

+
 Pre-Workout Nutrition
For improved results:
Use Perrier water and grapefruit
juice to enhance uptake
Add a –racetam nootropic
1-2 grams of potassium citrate
boosts results
 Pre-Workout Nutrition
• Oxyracetam

• Piracetam

• Primaracetam

-Racetam family and caffeine

potentiate each other
 Pre-Workout Nutrition
Paradigm # 3
To promote maximal hypertrophy
during a workout, it is vital to
improve not only training drive,
but also the muscles’ work
capacity
 Pre-Workout Nutrition

This will:
Buffer acidity
Increase blood flow
Increase nutrients
availability
 Pre-Workout Nutrition
Key Work Capacity Nutrient # 1
Beta-alanine

Reduces muscular pH during

effort
 Pre-Workout Nutrition
Key Work Capacity Nutrient # 2
Agmatine

Improves vasodilation in the

muscle
 Pre-Workout Nutrition
Key Work Capacity Nutrient # 3
Citrulline Malate

Improves vasodilation

Increases endurance and

energy
 Pre-Workout Nutrition
Key Work Capacity Nutrient # 4
Coenzyme Q10

Antioxidant

Increases energy production

 Pre-Workout Nutrition
Key Work Capacity Nutrient # 5
Alpha Lipoic Acid ( ALA )

Antioxidant
Boost other antioxidant
Improves insulin sensitivity
 Pre-Workout Nutrition
Key Work Capacity Nutrient # 6
Beet Root Powder

Increases vasodilation
 Pre-Workout Nutrition
Favorite Product – E-Nos

• Stimulant-free pre-
workout

• Increases work
capacity and
recuperation
E-NOS’ Profile
 Pre-Workout Nutrition
Sample protocol if Strength/Power is the
training goal
1. IGF 2: 6 caps upon awakening

2. ENOS : 6 caps 45 minutes before training

3. Stack with Beet Root Powder (1 serving)

+ +
 Pre-Workout Nutrition
For improved results:

Take 10 g of additional citrulline malate

NO2 boosting

Is it worth it?

Copyright Charles R. Poliquin 2016 39

 NO2 boosting

Boost blood flow to muscles

Increases oxygen & nutrients to

muscles

Arginine main ingredient

Copyright Charles R. Poliquin 2016 40
 NO2 boosting

Better pump stretches muscle

membrane which initiates

protein synthesis

Copyright Charles R. Poliquin 2016 41

 NO2 boosting

More Hypertrophy

More Strength

Copyright Charles R. Poliquin 2016 42

 Pre-Workout Nutrition

Paradigm # 4
To lose as much fat as possible, you
have to increase lipolysis and
improve fatty acid oxydation, and
manage blood sugar adequately
 Pre-Workout Nutrition

This will:
Increase the breakdown of fat
storage
Improve fat burning capacity
Increase insulin sensitivity
 Pre-Workout Nutrition

Key Fat Loss Nutrient # 1

L-carnitine bitartrate

Supports energy production

Improves fat burning

 Pre-Workout Nutrition
Key Fat Loss Nutrient # 2
Green coffee bean extract

Important source of chlorogenic

acid

Facilitates lipolysis
 Pre-Workout Nutrition
Key Fat Loss Nutrient # 3
Raspberry ketones

Supports fatty acid oxidation;

Helps leptin and adiponectin

metabolism
 Pre-Workout Nutrition
Key Fat Loss Nutrient # 4
Alpha Lipoic Acid ( ALA )

Antioxidant
Boost other antioxidant
Improves insulin sensitivity
 Pre-Workout Nutrition
Key Fat Loss Nutrient # 5
Irvingia gabonensis (Wild mango tree)
(seed)

Improves insulin and leptin sensitivity

Improves nutrient partitionning

 Pre-Workout Nutrition
Key Fat Loss Nutrient # 6
Chromium picolinate

Improves carbohydrate, lipid

and protein metabolism

Increases sensitivity to insulin

 Pre-Workout Nutrition

Key Fat Loss Nutrient # 7

Saigon cinnamon extract

Increases sensitivity to insulin

Powerful antioxidant
 Pre-Workout Nutrition

• Favorite Product –
Adipolitik

• Accelerates fat
loss

• Improves insulin
sensitivity
Adipolitik’s Profile
 Pre-Workout Nutrition
Sample protocol if optimal body compositon is
the training goal

1. IGF 2: 6 caps upon awakening

2. Adipolitik : 6 caps 45 minutes before

training

+
 Pre-Workout Nutrition
For improved results:
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
 Pre-Workout Nutrition
Favorite Product Favorite Product
Omega-3 OmegAvail
 Pre-Workout Nutrition

For improved results:

Consume green drinks throughout
the day

Use Perrier and grapefruit juice trick

 Pre-Workout Nutrition
Favorite Product: Dynamic Fruits &
Greens
 Pre-Workout Nutrition
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