Maximize Your Performance with Peri-Workout Nutrition: A Guide for Elite Young Athletes

Hey athletes! Coach K-Mac here from Hardbody Athlete, ready to help you unlock your full potential with our ultimate peri-workout nutrition guide. Whether you’re crushing it on the ice, field, or court, fueling your body right is essential to getting the most out of your training. Let’s dive into the specifics of how you can boost your performance, strength, and recovery with our tailored peri-workout nutrition protocols.

Pre-Workout Protocol (30-0 Minutes Pre-Warm Up)

Before you hit the gym or start your training session, it’s crucial to prime your body for peak performance. Here’s our go-to pre-workout stack:

  1. ATP Labs Neuro Prime:
    • Ingredients: Alpha GPC, L-Tyrosine, N-Acetyl L-Carnitine, PEAK ATP®, Vitamin D3
    • Benefits: Enhances focus, boosts energy, and improves muscle power.
  2. ATP Labs E-Nos:
    • Ingredients: L-Citrulline, Agmatine Sulfate, Beta-alanine, Nitrosigine®, GlycerPump™
    • Benefits: Promotes blood flow, enhances endurance, and provides a stimulant-free pump.

Why Rotate Supplements?

We believe in rotating between Neuro Prime and E-Nos to keep your body responsive and maximize benefits. During our accumulation phases, we might add a scoop of ATP Labs Pentacarb for those looking to gain mass or boost endurance.

Intra-Workout (After Warm Up Through Completion of A-Series, About 30 Minutes)

Once you’re warmed up and in the thick of your workout, it’s vital to keep your energy levels high and muscles primed for performance.

  1. ATP Labs EAA:
    • Ingredients: Essential Amino Acids (EAAs) like Leucine, Isoleucine, and Valine.
    • Benefits: Supports muscle protein synthesis, reduces muscle breakdown, and maintains energy levels.
  2. ATP Labs Myoprime:
    • Ingredients: Pure creatine monohydrate, Creatine Magnapower®, myHMB
    • Benefits: Increases muscle power and torque, improves sprinting performance, and enhances cellular hydration.

For those in the accumulation phase or aiming to gain muscle mass, we add a scoop or two of ATP Labs Pentacarb to sustain energy and performance throughout the workout.

Post-Workout (0-30 Minutes Post-Workout, Anabolic Window)

Maximizing your gains and speeding up recovery is all about what you consume right after your workout. Here’s our post-workout formula:

  1. ATP Labs Grass-Fed Whey Concentrate:
    • Dosage: Two scoops (48g of protein)
    • Benefits: Supports muscle recovery and growth, high in leucine for anabolic effects.
  2. ATP Labs Pentacarb (For Gainers):
    • Dosage: 2-4 scoops for gainers, 1-2 scoops for maintenance
    • Benefits: Replenishes glycogen stores, supports muscle recovery and growth.
  3. ATP Labs Grass-Fed Beef Protein (For Dairy-Free Athletes):
    • Dosage: Two scoops
    • Benefits: Alternative protein source, but needs additional leucine for optimal anabolic effect. Add a scoop of ATP Labs EAA to enhance leucine content.
  4. ATP Labs Glutemed:
    • Ingredients: L-Glutamine, L-Glycine
    • Benefits: Replenishes glycogen stores, supports muscle recovery and immune function.

Undulating Periodization: The Key to Sustained Progress

At Hardbody Athlete, we use undulating periodization in our training programs, rotating between accumulation and intensification phases every three weeks. This approach helps prevent plateaus, keeps your training dynamic, and ensures continuous progress. Our peri-workout nutrition strategy is designed to support this system, providing the right nutrients at the right time to match your training intensity and goals.

Why This Matters

For elite athletes like you, aged 12-16, proper nutrition isn’t just about eating healthy—it’s about timing, consistency, and quality. By following these peri-workout nutrition protocols, you’ll:

  • Boost your performance during training sessions.
  • Enhance muscle growth and strength.
  • Improve recovery times, allowing you to train harder and more frequently.
  • Support overall health and athletic development.

Stay committed, fuel your body right, and watch your performance soar. Remember, every rep, every set, and every meal counts. Let’s get after it!

Coach K-Mac