[Clare Barks]

I would say, in general, it largely depends on how far away from training you’re having your pre meal. If you’re eating close to training, then you’ll probably want the digestion to be pretty quick, so I would have minimum fats. If you’re eating a couple of hours away, then I’d add some fats for slower digestion and then have a fast acting intra carb, like Performance fuel or Sustain during training.

Having said all of that though. You may feel great and perform well having fats before training or you may feel better without any fats, so these questions are very individual and need to be figured out for yourself.

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[Clare Barks]

Ashwagandha tends to have a calming effect, hence why it’s usually used post workout and pre-bed, but if this works for you, then there’s no problem.

I’d personally set it up as:

Am – Magnesium, D3, K2, Vit C, Curcumin, Omegas

Post Workout – Magnesium, ashwagandha

Pm – Curcumin, Omegas

Pre Sleep – Magnesium, Zinc, ashwagandha

I can’t comment on whether you need to add anything else though, without more information.

I was under the idea that ksm-66 was stimulant, think i read it somewhere, but actually might have mistaken for something else. Gonna start taking it post workout and see what happens. Gonna up the dose on curcumin like you put there, do you think its bad if I take both curcumin pills at night? TY Clare[/quote]

I’d personally have one capsule am and one pm, but if you want to double up and have 2 capsules pm, then that’s fine.

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[Clare Barks]

I feel a lot better today, thank goodness! My sore throat has cleared, headache has gone and I’m starting to get my energy back. I managed to do a short run this morning and a walk this afternoon, which felt fine, so I’m going to stick to my usual routine, with tomorrow as another rest day, then get back into the gym again for Legs on Sunday. I didn’t use any otc medications, so I think a combination of increasing my Vit-C, Cure-Coming, D3 and using a tablespoon of manuka honey and supplementing with bee propolis for the last few days has enabled me to fight this quick.

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[Clare Barks]

How long did you eliminate these foods for? I think you need to completely strip your diet back and follow that for a few weeks, before re-introducing foods one at a time.

Common triggers that I would completely cut out for now would be eggs, nuts, wheat, soy, dairy, refined sugars, artificial sweeteners, caffeine, spices and processed foods.

Strip your diet back to include berries, green veg, lean meats such as turkey, chicken and white fish, gluten-free grains such as white rice and quinoa, seeds and herbs. I would also add in Digest Pharma Pro to help with digestion and include small amounts of fermented foods such as kimchi each day for probiotic support.

I would also have 15g glutamine in a glass of water on an empty stomach each morning.

You will need to be patient. You can’t just cut one food out for a few days and expect everything to be fixed. You need a period of complete elimination and slow re-introduction if you want to get to the bottom of this.

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[Clare Barks]

Do what works best for you. When do you feel that you have the most energy and focus to train? I’m a morning person and would personally opt to train before work, but you may be different.

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[Clare Barks]

I don’t think your cortisol level is the issue here. Cortisol is always higher first thing in the morning and won’t be causing the anxiety.

You need to speak to your doctor and work on getting your anxiety under control as this is making you over think about everything. Adding assistance into the mix is only going to make you worry even more.

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[Clare Barks]

Ashwagandha tends to have a calming effect, hence why it’s usually used post workout and pre-bed, but if this works for you, then there’s no problem.

I’d personally set it up as:

Am – Magnesium, D3, K2, Vit C, Curcumin, Omegas

Post Workout – Magnesium, ashwagandha

Pm – Curcumin, Omegas

Pre Sleep – Magnesium, Zinc, ashwagandha

I can’t comment on whether you need to add anything else though, without more information.

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[Clare Barks]

I still feel rough today, which is extremely annoying, so I’ve had to take another rest day. I’ve managed to get a couple of walks in to keep some movement in, but I know training right now would be detrimental, so I’ll wait another day and see what tomorrow brings! On the plus side, I’ve been able to get a lot of desk work done, but my brain feels fried now, so I’m going to try and chill and rest up this evening.

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[Clare Barks]

You’re over complicating things here. It’s impossible to know exactly how many calories you’re burning throughout a day, so don’t stress over trying to work that out or changing what you’re doing each day.

Set out your macros, follow a diet plan, hit a daily step target and do a duration of cardio.

Track your scale weight and how you look in the mirror and if you’re dropping too fast, bump your calories up, if you’re stalling or gaining, drop calories and/or increase output through step count or cardio duration/frequency.

Continue to follow the plan until another change needs to be made.

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[Clare Barks]

Thanks folks – I usually use 2 scoops of CoR 1 hour pre workout, then during a 2 hour session I have 1 scoop performance fuel early/mid session.

Do you guys/gals recommend any other time to use it? Or primarily just use around workouts to fuel them?

You can have Cream of Rice at any time. If you want to slow down the digestion away from the workout window, you can mix with whey or Greek yoghurt and add some nut butter/nuts/seeds, with some berries for a delicious meal. You could also have a whole food meal of meat/fish and veg, then have the COR as your carb source separately as a dessert.

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[Clare Barks]

Hi Alexander. What injury have you got? Can you not train anything upper body at all or at least get some form of movement in?

Torn nerve on right shoulder, can train left side[/quote]

I agree with Michaela then, if you’re unable to do anything upper right now. Quads, off, glutes, off, hamstrings/calves, off, repeat.

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[Clare Barks]

A busy day of work for me today. I woke up through the night with a fever and this morning got up with a headache, sore throat and general snotty mess, so I took today as an extra rest. It seemed to come out of nowhere as I felt completely fine yesterday! I’m doubling up on my cure-coming, D3 and vitamin C and will hopefully kick it fast. Very annoying, but it is what it is. I’ve taken the opportunity to get some extra work done instead.

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[Clare Barks]

Yes, there is no problem doing this. The consistency of the protein powder may get altered, but the nutritional value won’t be affected.

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[Clare Barks]

Hi Alexander. What injury have you got? Can you not train anything upper body at all or at least get some form of movement in?

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[Clare Barks]

A busy day today. Starting off with an Upper session, which went really well. Loving the sled pushes atm! This afternoon I had a bit of client work to get through, as well as putting some plans in motion for a new work adventure, which is exciting

Wide grip Lat pull down x2
Back row x 2
Pullover x2
Incline Press x2
Dips x2
Tricep overhead ext/Cable Bicep curls x 3
Sled push s/s farmers walks – x 4 lengths each

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