If you’re not already utilising a gym bag with the contents I’m going to cover in this article, you could potentially be missing out on progress in your training, as well as depriving yourself from optimal recovery afterwards! Below you can find everything I recommend you should have with you while you’re training:
1 – WATER
It goes without saying, you should be staying hydrated in and out of the gym. Be sure to have plenty of water with you throughout your training session to prevent dehydration during, and be sure to drink plenty after to replenish fluid lost and prevent hypohydration. Your best guide to be sure you’re not hypohydrated is to analyse urine colour, aiming for a clear/straw colour to be sure you’re well hydrated.
I recommend keeping a CNP Half Gallon Hydrator in your gym bag, the perfect size to keep you hydrated during your sessions.
2 – INTRA-WORKOUT NUTRITION
If you train for around >90 minutes, and your pre and post-workout meal are separated by >4-5 hours, I would recommend a form of intra-workout. The goal of the intra-workout supplementation is to spike Muscle Protein Synthesis (MPS) between widely separated meals, and also to provide a readily-available source of energy throughout the session. I recommend utilising 10g of CNP Loaded EAA’s to provide you with 3g of Leucine which will adequately spike MPS. If you’re also looking for a carbohydrate source during training, then Pro Cyclic Dextrin should be your go to source. Highly Branched Cyclic Dextrin has a low level of Osmolarity and is easily digested, absorbed and utilised by the body during training. Furthermore, if you forget to take your Creatine Monohydrate, then adding it to your intra-workout (5g) is a great way to counter-act that.
3 – TRAINING ACCESSORIES
There are a number of training accessories which can help enhance your training performance, such as increasing your strength and improving your mobility.
Here are some that I would recommend:
Wrist Wraps | Wrist Straps | Liquid Chalk | Knee/Elbow Sleeves | Wrist/Ankle Cuffs | Weight Belt | Daisy Chains | Resistance Bands
4 – PNS TOOLS
When we perform exercise, especially at a high output, we are in a Sympathetic state. This is the branch of our autonomic nervous system that our bodies need to be in to manage a stress such as resistance training on the body. However, when we finish training, in order to start the recovery process, we want to switch to the other branch of our nervous system and be in more of a Parasympathetic state.
In order to do this, we can utilise relaxing music, breathing techniques, showering etc. But, we can also use supplementation! Ashwagandha KSM-66 is a cortisol management supplement which can help you relax post-workout and aid the recovery process, along with it’s many other physiological benefits.
5 – POST-WORKOUT NUTRITION
Finally, if you’re looking to rapidly replenish glycogen stores post-workout, and/or you’re on the go and will struggle to consume a whole food meal soon after training, then I would definitely recommend utilising Pro Recover, or if you want to create your own post-workout drink you could use Whey Isolate and Pro Cyclic Dextrin, mixed together in your CNP Shaker!
Author: Finn Kelly