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Strength Sensei’s
Files
Advices for Optimal
Pre-Workout Nutrition
By Charles R. Poliquin

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 Pre-Workout Nutrition
Set your goals

Increase in Muscle Mass?

Strength/Power?

Fat Loss?

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 Pre-Workout Nutrition

The key is to be specific!

Determine what is your main

goal

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 Pre-Workout Nutrition
Paradigm # 1
In order to boost strength and
power output, increase neural
drive

Target the brain

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 Pre-Workout Nutrition

Key brain nutrient # 1

Alpha-GPC
Supports production of
acetylcholine
Most bioavailable source
of choline
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 Pre-Workout Nutrition

Key brain nutrient # 2

Tyrosine

– Precursor to dopamine
and catecholamines

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 Pre-Workout Nutrition
Key brain nutrient # 3
Acetyl-L-carnitine
Carnitine that can cross the
blood-brain barrier
Supports production of
noradrenaline and serotonine
Improves energy production

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 Pre-Workout Nutrition
Favorite product –
IGF²

• Contains all the

required nutrient

• Balanced formula

• Helps in all protocols

(strength, mass, fat
loss)

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 IGF²’s Profile

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 Pre-Workout Nutrition
Favorite product – Brain
Restore

• Contains all the

required nutrient

• More focused on
supporting cognition
than maximal drive

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Brain Restore’s Profile

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Pre-Workout Nutrition

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Pre-Workout Nutrition

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 Pre-Workout Nutrition

Benefits
1. Targets neurotransmitters

2. Improves mental focus and

drive

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 Pre-Workout Nutrition

Paradigm # 2
To increase neurotransmitter
production and neural drive, you
need to improve blood flow to the
brain
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 Pre-Workout Nutrition
Key Brain Supporting Nutrient # 1

Caffeine
Produces cerebral vasoconstriction by
antagonizing adenosine receptors

Increases energy and cognition

Releases dopamine in the prefrontal

cortex

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 Caffeine
Enhanced mood

Reduced perception of pain

Adenosine antagonism

Enhances glycogen resynthesis

Copyright Charles R. Poliquin 2016 18

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 Caffeine

Caffeine also attenuates

DOMS and force loss following

eccentric exercise

Copyright Charles R. Poliquin 2016 19

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 Pre-Workout Nutrition
Key Brain Supporting Nutrient # 2
Naringenin
Anti-inflammatory

Potentiates the effects of caffeine

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 Pre-Workout Nutrition
Key Brain Supporting Nutrient # 3
DL-Phenylalanine
Supports production of dopamine,
norepinephrine and epinephrine

Helps the release of phenylethylamine

and acetylcholine

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 Pre-Workout Nutrition
Key Brain Supporting Nutrient # 4
Hordenine
Optimizes the efficiency of
phenylethylamine

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 Pre-Workout Nutrition
Favorite Product
KIK
• « No jitters »
caffeine
supplement

• Increases
energy
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 KIK’s Profile

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 Pre-Workout Nutrition
Sample protocol if Strength/Power is the
training goal (Reps < 5 R.M)

1. IGF 2: 6 caps upon awakening

2. Kik : 1 -3 caps 45 minutes before

training

+
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 Pre-Workout Nutrition
For improved results:
Use Perrier water and grapefruit
juice to enhance uptake
Add a –racetam nootropic
1-2 grams of potassium citrate
boosts results

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 Pre-Workout Nutrition
• Oxyracetam

• Piracetam

• Primaracetam

-Racetam family and caffeine

potentiate each other

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 Pre-Workout Nutrition
Paradigm # 3
To promote maximal hypertrophy
during a workout, it is vital to
improve not only training drive,
but also the muscles’ work
capacity

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 Pre-Workout Nutrition

This will:
Buffer acidity
Increase blood flow
Increase nutrients
availability

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 Pre-Workout Nutrition
Key Work Capacity Nutrient # 1
Beta-alanine

Reduces muscular pH during

effort

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 Pre-Workout Nutrition
Key Work Capacity Nutrient # 2
Agmatine

Improves vasodilation in the

muscle

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 Pre-Workout Nutrition
Key Work Capacity Nutrient # 3
Citrulline Malate

Improves vasodilation

Increases endurance and

energy
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 Pre-Workout Nutrition
Key Work Capacity Nutrient # 4
Coenzyme Q10

Antioxidant

Increases energy production

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 Pre-Workout Nutrition
Key Work Capacity Nutrient # 5
Alpha Lipoic Acid ( ALA )

Antioxidant
Boost other antioxidant
Improves insulin sensitivity

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 Pre-Workout Nutrition
Key Work Capacity Nutrient # 6
Beet Root Powder

Increases vasodilation

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 Pre-Workout Nutrition
Favorite Product – E-Nos

• Stimulant-free pre-
workout

• Increases work
capacity and
recuperation

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E-NOS’ Profile

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 Pre-Workout Nutrition
Sample protocol if Strength/Power is the
training goal
1. IGF 2: 6 caps upon awakening

2. ENOS : 6 caps 45 minutes before training

3. Stack with Beet Root Powder (1 serving)

+ +
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 Pre-Workout Nutrition
For improved results:

Take 10 g of additional citrulline malate

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NO2 boosting

Is it worth it?

Copyright Charles R. Poliquin 2016 40

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 NO2 boosting

Boost blood flow to muscles

Increases oxygen & nutrients to

muscles

Arginine main ingredient

Copyright Charles R. Poliquin 2016 41
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 NO2 boosting

Better pump stretches muscle

membrane which initiates

protein synthesis

Copyright Charles R. Poliquin 2016 42

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 NO2 boosting

More Hypertrophy

More Strength

Copyright Charles R. Poliquin 2016 43

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 Pre-Workout Nutrition

Paradigm # 4
To lose as much fat as possible, you
have to increase lipolysis and
improve fatty acid oxydation, and
manage blood sugar adequately
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 Pre-Workout Nutrition

This will:
Increase the breakdown of fat
storage
Improve fat burning capacity
Increase insulin sensitivity

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 Pre-Workout Nutrition

Key Fat Loss Nutrient # 1

L-carnitine bitartrate

Supports energy production

Improves fat burning

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 Pre-Workout Nutrition
Key Fat Loss Nutrient # 2
Green coffee bean extract

Important source of chlorogenic

acid

Facilitates lipolysis
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 Pre-Workout Nutrition
Key Fat Loss Nutrient # 3
Raspberry ketones

Supports fatty acid oxidation;

Helps leptin and adiponectin

metabolism

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 Pre-Workout Nutrition
Key Fat Loss Nutrient # 4
Alpha Lipoic Acid ( ALA )

Antioxidant
Boost other antioxidant
Improves insulin sensitivity

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 Pre-Workout Nutrition
Key Fat Loss Nutrient # 5
Irvingia gabonensis (Wild mango tree)
(seed)

Improves insulin and leptin sensitivity

Improves nutrient partitionning

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 Pre-Workout Nutrition
Key Fat Loss Nutrient # 6
Chromium picolinate

Improves carbohydrate, lipid

and protein metabolism

Increases sensitivity to insulin

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 Pre-Workout Nutrition

Key Fat Loss Nutrient # 7

Saigon cinnamon extract

Increases sensitivity to insulin

Powerful antioxidant

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 Pre-Workout Nutrition

• Favorite Product –
Adipolitik

• Accelerates fat
loss

• Improves insulin
sensitivity
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Adipolitik’s Profile

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 Pre-Workout Nutrition
Sample protocol if optimal body compositon is
the training goal

1. IGF 2: 6 caps upon awakening

2. Adipolitik : 6 caps 45 minutes before

training

+
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 Pre-Workout Nutrition
For improved results:
Start the day with a
Meat & Nuts Breakfast™
Drink cinnamon tea before meals (1/4
teaspoon in hot water)

Consume high dose of a quality fish oil

supplement

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 Pre-Workout Nutrition
Favorite Product Favorite Product
Omega-3 OmegAvail

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 Pre-Workout Nutrition

For improved results:

Consume green drinks throughout
the day

Use Perrier and grapefruit juice trick

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 Pre-Workout Nutrition
Favorite Product: Dynamic Fruits &
Greens

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 Pre-Workout Nutrition
Would you like more information and
advices from coach Poliquin?

Sign Up for Our Newsletter or Browse our free

website www.StrengthSensei.com for cool
articles & training

Upgrade to our membership website the Dojo of

Strength to get the most out of your experience

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