supplementation pre conditioning can be used as a great tool to help you break through strength plateaus lift more weight and ultimately build more muscle but they're a double-edged sword if you take pre conditioning too often you'll build up a tolerance and not only will they not give you a boost in energy during your conditioning but you'll also need to take a free conditioning just to gather the motivation to get into the gym that's why I only recommend that you take pre conditioning no more than twice a week on the
that you're really planning to lift heavy and work hard look for pre-conditioning supplements that contain caffeine beta alanine and citrulline malate out of all of these caffeine may be the most important since studies show that when men take a caffeine supplement they're able to bench press and deadlift more than those that take a placebo
supplement let's now turn our attention over to what to eat after your conditioning once you finish training the rate of muscle protein breakdown increases unless you do something about it it'll outstrip the rate of protein synthesis and you'll actually start to lose muscle tissue that's why it's important to get about 20 to 40 grams of protein into your body within a couple hours after finishing your conditioning the type of protein that you have should be a fast digesting source like a whey protein shake for example this will quickly deliver the amino acid leucine to your muscle cells and leucine is a powerful stimulator of protein synthesis it'll also release more insulin which will help prevent muscle protein breakdown studies suggest that taking protein immediately after a conditioning will help you build more muscle than if taking it later on in the day but how soon after our conditioning do we have to take these shakes to get these benefits