46 min
Muscle Series 8: Nutritional Keys For Muscle Gain, Pre-Workout Nutrition To Maximise Performance, Supplement Recommendations 🥩 | Episode 64 Leaner Stronger Podcast
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- Health & Fitness
In this episode, you’ll learn how to get the most out of the valuable time you invest in your training and nutrition.
Many people major in the minors and, unfortunately, put their energy, time and money into things that aren’t that important and completely disregard the most important aspects of nutrition.
After watching/listening to this episode, you’ll know exactly what are the most critical aspects to focus on. You’ll learn whether you can build muscle and lose fat simultaneously, what to eat before and after working out to maximise your performance and recovery, and whether training fasted is a good idea. We'll give top recommendations for quick and easy breakfasts to fuel your early morning workouts.
We’ll also discuss the benefits and recommended usage of the most researched sports supplement, creatine monohydrate.
0:00 Introduction
1:35 The importance of effort in the gym, balls to brains ratio
6:00 The nutritional hierarchy of importance for muscle building
7:49 The most important block in the pyramid: Calories
9:45 Can you build muscle and lose fat at the same time?
11:20 What is the optimal rate of weight gain to maximise muscle building but minimise fat gain
15:05 Why you should be OK with gaining a little bit of fat
20:39 The second most important block in the pyramid: Macronutrients
26:38 The third most important block of the pyramid: Nutrient timing
31:00 Should you train fasted in the morning?
32:58 What should you eat pre-workout?
34:19 The fourth most important block of the pyramid: Food composition
37:54 The fifth most important block in the pyramid: Hydration and supplementation
39:16 Creatine monohydrate: Benefits and use
43:46 Nutritional hierarchy recap
Coach Pyry Training App - The Training App That Gets Results
https://www.coachpyry.com/app
Free Resources:
Five Salads In Five Minutes Recipe Book
Download the Five Salads in Five Minutes Recipe Book from here:
https://www.coachpyry.com/saladrecipes
7-Day Body Transformation Kickstarter Program
Want to look and feel better in only seven days?
https://www.coachpyry.com/freeguide
The Free Guide includes the following:
-7 Day Meal Plan
-7 Day Shopping List
-10 Delicious, Easy and Healthy Recipes
-7 Day Training Program with exercise demonstration videos
The free guide is guaranteed to accelerate you on your journey towards your goals.
Show Links:
Coach Pyry Instagram: https://www.instagram.com/coachpyry/?
Coach Theresa Instagram: https://www.instagram.com/coachtheresawest/?hl=en
Do you prefer to watch the episode on Youtube?: https://www.youtube.com/channel/UCAIz12IScajEyhfZmsimedQ
Let’s connect on LinkedIn: https://www.linkedin.com/in/pyry-liukkonen-98948b139/
Enquire about Corporate Health Coaching: hello@coachpyry.com
Show Coach Pyry that you are enjoying the content by leaving a review: https://www.google.com/search?q=coach+pyry&oq=coach+pyry&aqs=chrome..69i57j69i60l2j69i61j69i60l3.2637j0j7&sourceid=chrome&ie=UTF-8
In this episode, you’ll learn how to get the most out of the valuable time you invest in your training and nutrition.
Many people major in the minors and, unfortunately, put their energy, time and money into things that aren’t that important and completely disregard the most important aspects of nutrition.
After watching/listening to this episode, you’ll know exactly what are the most critical aspects to focus on. You’ll learn whether you can build muscle and lose fat simultaneously, what to eat before and after working out to maximise your performance and recovery, and whether training fasted is a good idea. We'll give top recommendations for quick and easy breakfasts to fuel your early morning workouts.
We’ll also discuss the benefits and recommended usage of the most researched sports supplement, creatine monohydrate.
0:00 Introduction
1:35 The importance of effort in the gym, balls to brains ratio
6:00 The nutritional hierarchy of importance for muscle building
7:49 The most important block in the pyramid: Calories
9:45 Can you build muscle and lose fat at the same time?
11:20 What is the optimal rate of weight gain to maximise muscle building but minimise fat gain
15:05 Why you should be OK with gaining a little bit of fat
20:39 The second most important block in the pyramid: Macronutrients
26:38 The third most important block of the pyramid: Nutrient timing
31:00 Should you train fasted in the morning?
32:58 What should you eat pre-workout?
34:19 The fourth most important block of the pyramid: Food composition
37:54 The fifth most important block in the pyramid: Hydration and supplementation
39:16 Creatine monohydrate: Benefits and use
43:46 Nutritional hierarchy recap
Coach Pyry Training App - The Training App That Gets Results
https://www.coachpyry.com/app
Free Resources:
Five Salads In Five Minutes Recipe Book
Download the Five Salads in Five Minutes Recipe Book from here:
https://www.coachpyry.com/saladrecipes
7-Day Body Transformation Kickstarter Program
Want to look and feel better in only seven days?
https://www.coachpyry.com/freeguide
The Free Guide includes the following:
-7 Day Meal Plan
-7 Day Shopping List
-10 Delicious, Easy and Healthy Recipes
-7 Day Training Program with exercise demonstration videos
The free guide is guaranteed to accelerate you on your journey towards your goals.
Show Links:
Coach Pyry Instagram: https://www.instagram.com/coachpyry/?
Coach Theresa Instagram: https://www.instagram.com/coachtheresawest/?hl=en
Do you prefer to watch the episode on Youtube?: https://www.youtube.com/channel/UCAIz12IScajEyhfZmsimedQ
Let’s connect on LinkedIn: https://www.linkedin.com/in/pyry-liukkonen-98948b139/
Enquire about Corporate Health Coaching: hello@coachpyry.com
Show Coach Pyry that you are enjoying the content by leaving a review: https://www.google.com/search?q=coach+pyry&oq=coach+pyry&aqs=chrome..69i57j69i60l2j69i61j69i60l3.2637j0j7&sourceid=chrome&ie=UTF-8
46 min