πŸ’ͺ 美 PREÜBEREAT β“Ά 食 (Pt. Deux): PΓ©ng’s Healthy, Fortified, Superfood, Wholefood Dark Pre-Workout (flavour master) β™œ Bodybuilding

Last updated June 25, 2018 Copy
AmountVolumeIngredientΒ£ / daySource
0gβ€”β€”β€”β€”β€” 1–3 H O U R S B E F O R E β€”β€”β€”β€”β€”Β£0.00
12g⭐️ 🌱 🌾 πŸƒ | Brown rice protein powder [c'ine, meth'ine]Β£0.13Amazon (RealFoodSource) πŸƒ
12g¾scoop🌱 πŸ– πŸ’Έ | Pea Protein (organic, China) [BCAAs, arg'ine, lysine, ph'ine] {!! update values from packet !!}Β£0.11Amazon (Funktional Foods)
0gβŒ₯πŸ’Ž πŸŒ±πŸƒ πŸ–πŸš | Hemp protein [complete protein, easy-digest (??)]Β£0.00Amazon (Golden Peanut) πŸƒ
0gβŒ₯πŸ’ŽπŸπŸΌ β›„οΈπŸ– | Goat's yoghurt [potentially source of A2 casein]Β£0.00Tesco (St Helen's Farm)
100gCinnamon, cassia {!! values based on database default cinnamon !!}Β£0.00
5g4tspL-dopa (for attention) | Mucuna {adjust daily serving weight to greater of tsp or g values}Β£0.15eBay (kitchins)
0gβ€”β€”β€”β€”β€” 1 5 – 4 5 M I N U T E S B E F O R E β€”β€”β€”β€”β€”Β£0.00
0g | Beetroot powder [endurance]Β£0.00eBay
0gGrapefruit juice, pink, rawΒ£0.00
3g1tspcaffeine | Coffee, instant, regular, powderΒ£0.00
15mlMCTs | XCT OilΒ£0.40Amazon
3gCarnitineΒ£0.00
5.3g1tbsp🌱 β˜•οΈ 🐚 | Cacao, powder, raw [Mg, arginine?]Β£0.06Amazon (PINK SUN Ltd)
1g🌱 πŸ‘† | Guar GumΒ£0.02Amazon (SPECIAL INGREDIENTS)
0.013gStevia leaf powderΒ£0.00eBay (finesseorganic)
1.5g¼tspHimalayan Pink Salt [electrolytes, Na-K balance]Β£0.01Amazon (JustIngredients)
4.5gnitric oxide/pump | L-arginine {!! check serving value !!}Β£0.00
0gabsorption w/ nitric oxide | Green-drink powder of veggiesΒ£0.00
0gβ˜•οΈ | Matcha powder {!! update values !!}Β£0.00Amazon
0g🐚 | Potassium chloride [sustained release]£0.00iHerb
0gπŸšπŸ‹ | Barley grass powder, organic, New Zealand {!! vit A type not specified !!}Β£0.00Amazon (Sevenhills Wholefoods)
0gtbspπŸŒ±πŸƒ | Ginger root, raw (for juicing) {!! weigh the amount !!}Β£0.00Farmdrop (Chi Foods) πŸƒ
6gCitrulline malate (1hr b4 training) [fatigue, soreness, pump] {Thomas suggests only 2g, but Jim exorts 6+g}Β£0.00
3gß-alanine£0.00
0gVitamin B12Β£0.00
0.5g🐚 | Magnesium threonate£0.10eBay
Amounts for:
Total Daily Cost:
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Research

Pre-workout fat should be consumed an hour beforehand. Pre-workout protein should be something fast like whey or pea protein. Pre-workout meat should be 45-60+ minutes before. "try to find an isotonic or a hypotonic drink that gives you just enough carbohydrates to replenish a little bit of glycogen, gives you just enough in the way of electrolytes, but doesn't require a lot of digestion." (REF)

I read somewhere that it's recommended to consume 2.5g leucine pre-workout. This corresponds to Xg of pea protein.

Thomas DeLauer recommends Carnitine combined with Caffeine.

Thomas DeLauer recommends only 2g of Citrulline Malate in his fasted pre-workout.

No-otropic pre-workout

Nutrition Facts

Amount Per Day
57% Carb, 19% Protein, 24% Fat
Calories532
% Daily Values*
18%
Total Carbohydrate91g
198%
Dietary Fiber 55g
38%
Protein31g
402%
Total Fat17g
Saturated Fat15g
Monounsaturated Fat0.49g
Polyunsaturated Fat0.1g
0%
Omega-3 Fatty Acids0.01g
0%
Omega-6 Fatty Acids0.07g
Cholesterol0mg
Calcium
102%
Vitamin A
3%
Chloride
47%
Vitamin B6
13%
Chromium
0%
Vitamin B12
0%
Copper
54%
Vitamin C
0%
Iodine
0%
Vitamin D
0%
Iron
115%
Vitamin E
12%
Magnesium
22%
Vitamin K
2%
Manganese
770%
Thiamin
2%
Molybdenum
0%
Riboflavin
4%
Phosphorus
16%
Niacin
14%
Potassium
13%
Folate
1%
Selenium
8%
Pantothenic Acid
7%
Sodium
47%
Biotin
0%
Sulfur
9%
Choline
3%
Zinc
20%
 
* Percent Daily Values are based on "🍠🍈🍚 PΓ©ng's carb-loading profile ⼒⇑". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: 🍠🍈🍚 PΓ©ng's carb-loading profile ⼒⇑Change

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