Nutrition & FuelNutrient Timing

Pre-Workout Glycogen Loading: Fueling PR Days at protein

Head Coachprotein Specialist

September 9, 2026

1 min read

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Maximize Training Output with Precision Nutrient Timing

Entering your heavy training sessions with depleted glycogen stores or inadequate hydration blunts muscular power, increases perceived exertion, and degrades performance.

The 2-3 Hour Window

Complex Carbohydrates: Rice, oats, or sweet potatoes (0.5g - 1g per kg of body weight).

Lean Protein: 25-35g low-fat protein to prime amino acid pool without delaying gastric emptying.

Low Dietary Fat: Keep fats below 10g in this window to prevent sluggish digestion.

30-Minute Intra-Workout Primer

Electrolytes & Sodium: 500mg - 1000mg sodium dissolved in 750ml water facilitates intramuscular cell volume expansion and vascular pumps.

Fast Glycogen: Cluster dextrin or ripe bananas for instantaneous ATP regeneration.

"Great workouts are won hours before you step through the gym turnstiles."

Execute with precision and dominate your lifts today!

Coach Protocol Takeaway

Consistency and progressive overload dictate 90% of your outcomes. Apply these insights in your training log and track your recovery metrics diligently.