20 min
Pre-Workout Meal
Eat a meal with carbs and protein 2-3 hours before training. Example: rice with chicken, or oatmeal with protein.
Alex Rivera's Pre-Workout Energy Protocol
Optimize your pre-workout routine for maximum energy, strength, and endurance during training.
Disclaimer
Nothing here is medical advice. Each protocol is one person’s record of a routine they ran. Talk to a qualified professional before changing your diet, supplements, training, or anything else.
Creatine Monohydrate
L-Theanine
20 min
Eat a meal with carbs and protein 2-3 hours before training. Example: rice with chicken, or oatmeal with protein.
1 min
If using caffeine, consume it 30-60 minutes before training. 100-200mg is effective for most people.
10 min
Spend 5-10 minutes on dynamic stretches and light cardio to increase body temperature and blood flow.
3 min
Visualize your workout. See yourself completing each exercise with good form and energy.
1 min
Take 5g of creatine monohydrate daily. Timing doesn't matter much—consistency is key.
Protocol first published
What you do before training significantly impacts performance. This protocol covers timing, nutrition, and supplements for your best workouts.
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Protocols are user-submitted content and should not be considered medical advice.
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