Constant learning and experimentation are what I’m all about. I love trying out different methods from various sources, then tweaking those protocols to meet the unique needs of my clients. Here’s an approach I’ve used recently for hypertrophy training that works quite well. It involves caffeine and strategic carbohydrate intake around workouts—but in a slightly different way than the conventional approach.
Pre-Workout: Caffeine and Honey
Taking caffeine before a workout is a no-brainer. We don’t need science to tell us it works, but most people overdo it! There’s no need to overstimulate the system—in fact, that can be counterproductive. Try this instead: take half the dose you normally take before your workout and the other half immediately after. You’ll see why in a minute.
If you’re looking for a potent pre-workout energizer, look no further than honey. It’s a powerful weapon that can give you sustained energy if taken the right way. The key is to use it sublingually—start with a tablespoon of raw honey under the tongue and let it dissolve (you can even mix it with coffee grounds as your caffeine source). Take it right before your workout. It gets into your system quickly and won’t cause a crash. I picked up this gem from sports nutrition experts Eoin Lacey and Eric Serrano at a recent conference—it works like a charm!
Intra-Workout: Branched-Chain Amino Acids and Coconut Water
Branched-chain amino acids (BCAAs) have a wide range of ergogenic, anabolic, and anti-catabolic benefits. According to “Strength Sensei” Charles Poliquin, you need at least 20 grams during a workout—preferably 40 grams—or don’t bother. Spread the dose evenly between sets.
I recommend taking BCAAs in capsule form rather than powders filled with artificial sweeteners. Wash them down with coconut water, one of the best natural electrolyte drinks around. It’s loaded with electrolytes to combat cramping, has natural sugar to restore glycogen from high-volume training, and provides an alkalizing effect to balance lactic acid buildup. It’s far superior to Gatorade, Powerade, or even pickle juice in my opinion.
Post-Workout: Highly-Branched Cyclic Dextrin and Caffeine
The faster you replenish glycogen post-workout, the quicker your recovery. This is especially important if you’re training two or three times per day. A combo of glucose and fructose right after training is key—but again, don’t go overboard.
Mix a scoop of highly-branched cyclic dextrin with a ¼ teaspoon of sodium bicarbonate (baking soda) in a glass of orange juice. Take it with the remaining half of your pre-workout caffeine dose. Caffeine will speed up nutrient delivery.
You know how intense workouts—especially leg days—can trash your energy. But this little cocktail will make you feel good, almost euphoric! I picked it up from Stan “The Rhino” Efferding, who learned it from MMA nutritionist George Lockhart. It works—give it a try!
P.S. If you can squeeze in a short 10–20 minute nap afterward and eat a solid meal about an hour later, that’s the ultimate post-workout recovery plan for muscle growth.
