• 1 hour before going to the gym have a small protein and carbohydrate meal. Something low in fat and easy to digest like chicken and rice would be ideal.
• 10 minutes before your workout have a pre-workout energy drink such as Extreme Rush to prepare you for the workout.
  
• 20 minutes into your workout have a serving of BCAA’s to help keep your body in an anabolic state.
  
• Right after your workout have a post workout protein shake with 5 grams of creatine. If you are bulking up in a mass building phase you should add 50-100 grams of fast digesting carbohydrates to this post workout shake, something such as dextrose, fruit, waxy maise, or other fast digesting low fat carbohydrate source to help replenish your glycogen stores and increase your caloric intake.
  
• About 1 hour after your workout have a solid food protein and carbohydrate meal. Such as steak and potatoes.

If you follow these simple nutrition guidelines for each workout you'll have more strength and energy in the gym, you'll recover faster from your workouts, and ultimately you'll make faster muscle gains.

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