There are certain times in our days when our bodies react to certain foods. For example, having fats upon rising and before bed result in increased testosterone levels. While carbs and lean proteins before and after a workout help us build and repair the muscle tissue we’ve broken down during our workouts. This is no different for liquids.
There’s a reason for everything in my ‘schedule’. Although I wouldn’t really call it a schedule. It’s not as if I write this stuff down – before now at least. But over time I’ve realized what I need at certain parts of my day to get the most out of my body and my mind.
What you do in a day may be different, so the sequence of the following list may vary, but the idea and reasoning behind each even will still apply.
What to Drink and When to Drink It
Upon Rising: Water
If you think about it, we spend the whole night with fully functioning and working organs that use a lot of water, but we consume nothing. Come morning time we’re extremely dehydrated. Starting your day with 2 big glasses of water will supply your body with what it needs to function at its best: H2O.
I don’t mention it in the rest of the article, but I drink a lot of water everyday – usually around a gallon – and always finish off a meal with a big glass of water.
To start the day: Organic Green Tea in a French Press
I love coffee, but I prefer to start my day off with a nice cup of green tea, or a couple cups of green tea. Recent studies have shown that consuming 3 cups of green tea daily helps repair muscle tissue. I’ve also found that it helps me focus in the morning, without the huge caffeine spike that coffee brings, followed by the ensuing crash.
Thanks to Nate Green for the French Press suggestion.
Shortly After: Greens Serving #1
I’ll eat my breakfast usually a couple hours into my day. My breakfast is very low carb, with a solid amount of fat: usually organic eggs + grass fed bacon. I’ll throw some veggies in the eggs and scramble them, but I also have a greens powder mix.
I love taking greens. I find it really helps me focus without any “up” or crash, and they’re great for you. Packed with the vitamins and nutrients our bodies need to recover and perform at our best. They also help keep our bodies alkaline. Finding that optimal balance of maintaining an alkaline state (not acidic) can result in increased stamina and strength and a greater immune system.
Usually around 12 pm: Coffee 1
Before I took the PowerHowse Challenge, I found it hard to sleep, and as a result, difficult to get up early in the morning. Getting in better shape meant, not only more confidence, but more energy. That being said, I still love the taste of coffee, and at around noon I’ll have a cup of coffee (usually a latte, or some French press coffee).
Coffee is high in antioxidants, two cups before a workout has also been shown to increase the lipid burning process. So don’t worry too much about the bad wrap coffee has gotten over the years, just don’t go overboard with it.
A few hours later: Coffee 2
Usually pretty close to my workout I’ll have a second cup if I need a boost.
I love the pre-workout I use: EXTREME RUSH. I’ve experimented with a host of others, all of which were either not powerful enough, didn’t have the right nutrients, or left my stomach feeling like I swallowed an atomic bomb. I use one supplement company: BlueStar Nutraceuticals, and I’ve learned my lesson from trying others.
Extreme Rush gives me a great boost before my workout, but it also gives noticeable pumps during training.
During workout: BCAAs + Carbs Mix
BCAAs are great for helping us maintain and gain muscle mass while trying to lose fat. As are carbs during a workout as they give our bodies fuel to burn so it doesn’t go looking to burn muscle. I’ve started having my carb mix during my workout to inhibit the release of cortisol during training (a hormone that burns muscle), but also to provide energy and to spike insulin levels.
The rise in insulin levels brought on by the carbohydrate mix helps me absorb more of the following shake. This, combined with increased blood flow to the muscles, help the carbs, BCAAs and the protein + greens mix to go to the right places, thus aiding in recovery.
Post workout (protein + Greens)
Greens provide the nutrients needed after a workout in which we’re literally breaking down our bodies. Protein helps us repair the muscle tissue we’ve broken down during training.
The main thing you want to focus on with your fitness is breaking down your body as fast and effectively as possible, then repairing it and helping it recover as fast as possible. Having a during workout shake like I just mentioned, and a post workout shake like this will help you accomplish the latter.
Before Bed Glass of 2% milk
I have a high fat snack before I go to bed which includes a glass of 2% or whole milk, 3,000-5,000 IU’s of vitamin D3, 3 Brazil nuts, and ZMA (zinc and magnesium). Having fats before bed result in increased testosterone levels. Men need healthily high levels of testosterone to be healthy, but it also helps with sex drive and tissue repair.
Optional: A Night Cap
After a long day it’s nice to sit back, read a book or watch a movie with a couple fingers of Scotch in a glass. I usually follow it up with a glass of water, as I do whenever I drink alcohol (thanks for the tip Mr. Sinatra), but it’s a great way to calm the mind before bed. And I love Scotch.
These days I’m having the Macallan 18-year, one of my favourites.
Check out the best muscle-building cookbook I’ve ever used: