How’s it going, fitness fam? Your pal Carson here, back from the iron jungle (aka the gym) ready to share some hot tips on how to fuel those gains properly. As a certified personal trainer and nutrition coach for nearly 15 years, I’ve picked up a thing or two about nutrient timing. It can really be the secret sauce that takes your physique goals to the next level.
Now, I didn’t always have washboard abs and bulging biceps…Far from it. I started my journey as a scrawny teen who could barely bench press the bar. But with intense research, trial and error (so. much. error.), and dedication to dialing in my diet, I transformed myself into the absolute unit you see before you today.
Through years of tracking my food, tweaking meal frequency and macro breakdowns, testing supplements, and assessing nutrient absorption at different times of day, I finally cracked the nutrient timing code. And I’m going to drop some knowledge bombs on you so you can optimize those gains too.
First things first, many people don’t realize that when you eat is just as important as WHAT you eat. Downing a protein shake and some nuts post-workout? Seems healthy enough, but you won’t be taking full advantage of that 30-45 minute anabolic window for max muscle protein synthesis. I learned that the hard way, my friends. Now I always have a fast-acting carb and quickly-metabolizing protein ready to rock after I get my last set in for superior absorption and those sweet gainz.
However, even a nutrition sage like myself isn’t perfect. Last year, I got a bit too…let’s say enthusiastic in my winter bulk. When swimsuit season rolled around, I realized I had become more of a strongfat powerlifter rather than a chiseled Adonis like I envisioned. Cue the sad trombone…Turns out gorging myself on peanut butter, cereal and ice cream before bed daily was not facilitating, shall we say, a shredded look.
So I’m focusing my 2023 goals on a nice clean leangain approach – can’t have you guys catching up to these legendary pythons! My updated carb cycling protocol and nocturnal casein protein smoothies are on point for recomposition. I even throw some ashwagandha, zinc and magnesium in the mix at night. Shoutout to my biohacker tribe who taught me how those bad boys can optimize hormones and restfulness so you truly grow like a weed while you sleep.
Look, I may make all this sound breezy, but truly optimizing your nutrition timing is hard work. For regular folks with 9-5 jobs, kids, travel and more to contend with, I know it can be daunting to add five perfectly timed meals and supplements around your chaotic life. Give yourself some grace! Start with small changes like getting in some pre-bed casein or hitting the post-workout window before you stress about macros every 2-3 hours around the clock. Pro-level physique game comes after nailing the fundamentals.
The supplement and fitness industry wants us to think there are fix-all shakes, programs and protocols out there. But when that six pack and elite athleticism continue to elude you? Don’t blame yourself. Toning that temple of a body you deserve takes tremendous commitment and consistency with the basics first. If hardcore trial and error has taught me anything, it’s that passion, self belief and nuanced timing of quality nutrition are your true diesel fuels for physical goals.
I’ll be back soon my shredded sorcerers, dropping more truth tea and hard-earned lessons from the trenches of gains and pains. Mad love, peace and protein! Let’s crush those goals together in 2023.