How To Make Every Rep Count


What you consume right before training can have a big impact on how you start and finish your session. Do you find yourself fatigued through the final set of intervals? Listening to your favorite grind music or yelling “take no days off” are options but to survive a gruesome workout, the body needs endurance, power, energy and focus. To help you stay strong through that final push and delay fatigue, a pre-workout routine is essential.
So How do I get the most out of my workout?
The best way to ignite your training and insure you are getting the most out of your workout begins with your pre-workout routine. Improper pre-workout nutrition has negative consequences. When you are running on fumes, your intensity and strength suffer and as a result you cannot push yourself to the limit. Your glycogen stores will be rapidly depleted and once depleted your body will turn to your hard-earned muscles as its source of energy. The end result: you are unable to stimulate muscle fibers to the breaking point at which they’ll form new scar tissue and new muscle mass and all that work will be for NOTHING! To make every rep count, your pre-workout routine should have two phases.
Phase 1: Nutrition
Carbohydrates are essential, especially if you are following the high intensity Grind & Endure workout regime as it uses a greater percentage of carbohydrates for fuel. Carbs are stored as glycogen and refuel your muscles. When glycogen is depleted, fatigue sets in and you “hit the wall.” If you deplete your glycogen stores down to where you are highly fatigued and grumpy, what did you gain?
Of course eating a big bowl of pasta isn’t the answer, especially before a workout. To power through your grueling, muscle-fiber tearing workout, you need a premium source of fuel from a slow to moderate digesting source of carbohydrates. A clean source of carbohydrates (20-40 grams) will provide a source of energy, preventing your body from tapping into muscle for energy and will sustain you throughout your entire workout. Low to moderate carbs include brown rice, oatmeal, Ezekiel bread, long grained white rice and whole wheat pasta. Timing is crucial to allow for a sufficient amount of time to metabolize the food. After all, you don’t want blood redirected away from your working muscles to your stomach for digestion. Allow 1 to 2 hours before working out when consuming carbs.
Protein is the building block of new muscle growth and is vital to maintaining a positive nitrogen balance necessary to stimulate protein synthesis. Protein is composed of essential and non-essential amino acids necessary in achieving an anabolic state. Complete protein sources include egg whites, chicken and turkey. 20 to 40 grams of protein should be consumed in preparation for the Grind and Endure Training System.
Phase 2: The Pre-Workout Supplement
15-30 minutes before working out, use Grind & Endure’ s Pre-Grind for explosive energy, strength gains and endurance. If you are striving to achieve a new strength goal, boost your exercise intensity or take your endurance to the next level, Grind & Endure’ s Pre-Grind is essential. Pre-Grind will help push you beyond your limits to MAKE EVERY REP COUNT! Scientifically formulated, Pre-Grind is a proprietary blend of key ingredients designed to maximize your performance.
The Pump: Arginine activates peak vasodilation for powerful muscle pumps. Achieving a good pump is essential to new muscle growth because it helps deliver key muscle building nutrients, oxygen and amino acids to working muscles. Arginine is the key component in the synthesis of Nitric Oxide, creating the pump.
Endurance: Citrulline and Creatine Monohydrate will help you survive the gruesome Grind & Endure Training Program. Citrulline helps release Nitric Oxide necessary for vasodilation. Creatine monohydrate is a natural product found in food however most of it is destroyed when food is cooked. Found naturally in our muscles, creatine helps support protein synthesis necessary for muscle growth, burn fat and increase muscle mass.
Stimulant Complex: Caffeine, Beta-alanine and Betaine taken pre-workout promotes strength, alertness and can make a long session feel more effortless. According to the American College of Sports Medicine, research indicates that athletes who consume moderate amounts of caffeine one hour prior to a workout increase their endurance. Another bonus, caffeine helps burn fat at a greater rate during a workout by releasing fatty acids from fat cells for use as fuel. This proprietary blend provides energy and strength during the workout.
Focus: Vitamin C, B6 & B12. Don’t forget your vitamins! Vitamin C isn’t just for the common cold. Vitamin C plays an essential role in helping the body deal with metabolic stress and training is metabolic stress. Having vitamin C in your system will help your body deal with the stress load. Vitamin B Complex (B3 & B12) helps your body form red blood cells and get or make energy from food. It can also help reduce inflammation. This vitamin complex helps fine-tune the essential processes to make you feel strong during a workout.
Pre-Grind allows you to train to your full potential unlocking your mind and body’s ability to push past limits that you would normally be unable to cross. The extreme focus and intensity Pre-Grind will allow you to train hard enough to make real progress and break plateaus. Your body will function at a higher level to match the intensity your mind demands.