Research shows that undulatory, or wave-like, periodization is highly effective. Alternating between periods of higher intensity (intensive phases) and periods of higher volume (extensive phases) can yield excellent training results. Of course, your nutrition should also reflect these fluctuations—fewer carbs are required during intensive phases, while more carbs are beneficial during extensive phases. That’s great,…
Here’s a post-workout shake recipe courtesy of my client, John. It contains protein powder, creatine, yogurt, walnuts, half a banana, and a handful of coffee beans! Believe it or not, taking some caffeine right after you train can speed the delivery of nutrients into your system. I talk about it in Carbs, Caffeine, and Training:…