Whether you want to take a protein supplement before or after your workouts, or at both times, AbFitt gives you the perfect formula for your schedule and needs. You’ll find that your time in the gym will be better spent.

To get the best results possible from your nutrition plan, you need to take in a protein shake both before and after your workout.

Take in a preworkout meal with the following ingredients in the 30 minutes before you train. Consume all the carbs and drink about half to two-thirds of this protein shake before a workout.

40 g whey protein
40 g slow-digesting carbs such as oatmeal, fruit, whole-wheat bread or sweet potatoes
3–5 g of creatine
3–5 g arginine
5 g BCAAs
5 g glutamine
Mix with about 20–30 oz water.

Add 20-30 ounces of water to the remains of your protein shake, and continue to sip it between sets. Finish this drink about two-thirds of the way through your workout.


Drink a protein shake with the following ingredients immediately following your workout.

40 g protein
60–80 g fast-digesting carbs (sugar)
3–5 g creatine
5 g BCAAs
5 g glutamine

You may not always have the time or willingness to drink protein shakes before, during and after your workouts. While you will see optimal results from doing so, you can still get impressive results from drinking one shake before or after your workout. Here are the formulas for the best preworkout and post-workout shakes when you don’t plan to drink both.

Take in a preworkout meal with the following ingredients in the 30 minutes before you begin your workout.

50–60 g protein
80 g slow-digesting carbs, such as oatmeal, fruit, whole-wheat bread or sweet potatoes
5 g creatine
5 g arginine
10 g BCAAs
10 g glutamine

If you skipped your preworkout shake, then follow these guidelines for your post-workout shake:

50–60 g protein
80 g fast-digesting carbs (sugar)
5 g creatine
10 g BCAAs
10 g glutamine

What's Shakin'?
Here’s the scoop behind what’s in your scoop of protein powder.

WHEY Whey protein (about 20% of the protein in milk) is the fastest-digesting protein, making it an excellent pre- and post-workout choice. Its amino acids hit your bloodstream quickly, helping to stop muscle breakdown during workouts and jump-start the muscle-building process that comes with recovery. Whey also has a high concentration of branched chain amino acids (BCAAs) — leucine, isoleucine and valine. These aminos, especially leucine, help to stimulate physiological processes that result in muscle growth. BCAAs also spike insulin levels, and insulin is an anabolic hormone that drives amino acids and glucose to your muscles to stimulate growth and recovery.

CASEIN Casein makes up the remaining fraction of milk protein (about 80%). Casein, however, is slow-digesting, meaning that it provides a slower, steadier release of amino acids. Recent research shows that casein increases muscle protein synthesis after workouts and may be as good as, or even a better than, whey. For best results, choose a protein product that contains both whey and casein.

SLOW-DIGESTING CARBS These carbs include yams, brown rice, oatmeal, fruit and whole-grain products such as whole-grain breads and pasta. These foods are digested slowly, meaning that the carbs they contain are released into the bloodstream as glucose at a slow rate. The advantage of this is that insulin levels are kept low, helping you to maintain energy levels for a longer period of time and reduce the likelihood of storing these carbs as body fat. Slow-digesting carbs are a good choice before workouts to enhance energy and promote fat burning.

FAST-DIGESTING CARBS These carbs include sugar, sports drinks, white-flour products such as plain bagels and white bread, and white potatoes. Fast-digesting carbs enter your bloodstream quickly as glucose, spiking insulin levels. While this is an undesirable effect at most times of day, it’s important to consume fast-digesting carbs after workouts because the insulin that is released in response to them helps drive muscle growth and recovery.

GLUTAMINE This is one of the most important amino acids for supporting health, muscle growth and recovery. The digestive system has a high demand for glutamine, and if you don’t have enough available, your body will break down muscle mass to get it. Supplementing with this amino helps spare the glutamine in your muscles. Glutamine also buffers the effects of intense exercise that tear down muscles, and it boosts growth-hormone levels to support muscle growth.

BCAAs These amino acids are critical for the manufacture, maintenance and repair of muscle tissue. Research on leucine, one of the three BCAAs, demonstrates that it stimulates protein synthesis, enhancing muscle growth. The BCAAs also help boost insulin release. After your workouts, this anabolic hormone stimulates muscle growth and drives nutrients, including amino acids, glucose and creatine to your muscle cells. BCAAs also help blunt cortisol levels, the catabolic hormone that leads to muscle breakdown. While you’ll get BCAAs in your protein (especially whey), it’s a good idea to add more to shakes for the specific advantages that BCAAs provide.

CREATINE Creatine is made from three amino acids: arginine, glycine and methionine. Supplementing with creatine before your workouts helps to keep your muscles saturated with creatine, producing the rapid energy your muscles need to enhance workouts. Creatine also helps to make your muscles stronger by pulling more water into muscle cells. For best results, take a dose of creatine before and after you work out to help keep creatine levels high and to replenish them after training.

ARGININE This amino acid is readily converted to nitric oxide (NO) in your body. NO is involved in numerous bodily functions that support muscle growth. The most important of these is vasodilation. Arginine supplementation helps to increase the diameter of blood vessels, resulting in an increase in blood flow to your muscles. This allows for a greater delivery of nutrients, oxygen and anabolic hormones to the muscle you’re working. It also creates a bigger pump during the workout. Finally, arginine also boosts growth-hormone levels. All of these effects are critical for muscle growth.

So what are the key supplements to build your best body ever? How much do you need and when is the best time to take them?

Supplements are very effective for promoting muscle gains. The most critical would be:

Whey Protein- Since it is so fast-digesting it aids muscle growth around workouts.
Multivitamin- To help cover all your micronutrient bases.

Creatine- Which is fairly cheap and very effective.

Branched-Chain Amino Acids- They may help promote muscle growth.

Q: What is the proper intake of proteins per meal? Is it true that the body can absorb 30 grams per meal? Is there such a thing as too much protein? I see some people eating 80g of protein per meal.

A: You should shoot for about 30-40g of protein per meal. How much protein a body can absorb depends on the individual and what they have eaten prior to that meal.

Q: I've heard a lot about carb cycling - what is it? Why should I do it? What is an example of carb-cycling?

A: Carb cycling refers to alternating periods of low- and high-carb intake, maximizing both fat loss and muscle growth. For fat loss, your default diet would be somewhat under 1g of carbs per pound of bodyweight. You would cycle in a high-carb day (greater than 2g per pound) every five to seven days.

Since carb-restricted diets can lower your metabolic rate by decreasing leptin levels, the high-carb day helps to reset your leptin levels and keep your metabolic rate up.

To add size, your default diet would be 2-3g per pound. You can go lower, either to about 1g per pound on non-training days, or you can have two low-carb days after every three or four high-carb days to minimize fat gain.

Q: Do you have any tips for getting rid of that last inch around the belly? HIIT cardio and weightlifting have left me with just a little bit more to lose.

A: That last inch is the toughest. The only way to get rid of it is to burn even more calories than you consume. So to consume even fewer calories, consider dropping some extra carbs from your diet, such as at your pre-workout meal and/or lunch.

To burn more calories, consider turning up your high-intensity interval training by going for a few more intervals each time.

Q: I do cardio right after weights. Should I have my postworkout shake and carbs before cardio or after? If I wait until after cardio, will I miss my postworkout window to stimulate muscle growth?

You should wait until immediately after the cardio is over to consume your protein and fast carbs. This is especially true for the carbs, which would blunt fat burning during the cardio workout. Don't be worried about missing your post-workout window . . . as long as you prepared properly with a pre-workout protein shake.

The pre-workout protein shake provides energy during the workout and also serves as a post-workout protein source to stimulate muscle protein synthesis.

Q: If I'm taking creatine, do I need to do the loading phase first? What is a typical loading phase?

A: You only need a loading phase if you want to see immediate results. A good loading phase should last five to seven days. Take 5g of creatine four or five times per day. Definitely take creatine with protein and carbs, and on workout days make one of those doses with your pre-workout shake and carbs, and another one immediately post-workout with your shake and carbs.

Q: I take 40-45g of protein and 5g of creatine in my post-workout shake. What is the best source of carbs to take at that time: a supplement powder I could combine with my shake or a food source?

A: Post-workout, it doesn't matter, as long as they are fast-digesting or high-glycemic carbs. For supplements, nothing beats Vitargo in my opinion, a powdered complex carb supplement that actually digests about twice as fast as most sugars.

Another option is simply dextrose powder. For foods, fat-free sugary candies are best. One company that stands out is Wonka. Many of their candies, such as Pixy Stix, Sweet Tarts and Bottle Caps are made with either dextrose or maltodextrin, which are both basically pure glucose and will spike insulin and drive amino acids, carbs and creatine into your muscles, and turn on muscle protein synthesis to stimulate growth.

Slow-digesting carbs, such as most fruit, oatmeal, whole-wheat bread, etc., are not the best choice, as they keep insulin levels low and steady.

Officer Eric Temarantz Taking His Fitness To The Next Level.

Eric Temarantz performing chain chest dips. Eric is beginning week four of my H.I.G.T "SSS" program.

(High Intensity Group Training) (Summer sacrifice shred) Don't let the catchy name fool you, this is a complete lifestyle overhaul & a fresh approach to taking one's personal fitness to the next level.


Goal: Drastically reduce BF %, Increase lean muscle tissue, improve Vo2 Max, overall functional fitness. In line with building a symmetrical aesthetically proportionate physique.* Note: Boxing training improves speed, reflexes, hand eye coordination.


Tools: H.I.G.T training method, six weeks split into two micro-cycles. Full body & push/pull. BoX / FiT heavy bag and rope routines. Treadmill mountain climbs & 15's.

Fuel: A prescribed nutritional & supplement plan based on Eric's body mass index, basic metabolic rate and work output determine's Eric's daily caloric needs and the required macro ratio breakdown based on his specific goal. Nutritional and supplement timing is used again based on Eric's goal and work schedule. 


Keep posted for updates and final progress pics.
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Jr Welterweight Prospect, Chris Algieri Talks With ABFITT

  Rising star and undefeated junior welterweight boxing prospect Chris Algieri (16-0, 7 KOs). The 29-year-old is the former ISKA world welterweight and WKA world super welterweight kickboxing champion ( PROFESSIONAL KICKBOXING RECORD- 13-0, 6 KOs ). He is coming off a 10 round, NBC televised win over Jose Peralta Alejo on Feb. 23 at the Paramount Theater in Huntington, N.Y.

 ABFITT: Congratulations on your first nationally televised fight, what has the weeks following your win been like? What has the response been like ? Any immediate discussion of your next fight?

 Chris Algieri: Thank you. The response has been very positive. It was an exciting fight to watch and it was contested at a highly technical level. I have had several people tell me that they were not boxing fans until they saw this fight. Next fight is in the works-nothing definite yet but will be announcing soon. I was in the gym a couple days after the fight so I am ready.

 ABFITT: Boxing unfortunately is still lagging behind other sports when it comes to the science behind nutrition/supplementing/strength training. Do you feel your background in health care management and  clinical nutrition give's you an edge when your in and out of training camp?

Chris Algieri: Everyone asked me how I was able to average over 100 punches a round and threw a fight high 135 punches in the final round of a fast paced fight-I would have to say part of the reason is lifestyle in and out of camp. I have been studying the human body and human performance for years. That being said, I know my body and I know when to give it rest and when to push it to the max.

 ABFITT:  What weight do you walk around at and do you have a structured eating plan?

Chris Algieri: I dont walk around much higher than my ring weight. I stay very lean between fights and in fact I eat the same after fights as i do in camp- I just eat less when I dont have a fight scheduled. I am a professional athlete and my sport has no off season.

 ABFITT: You remind me of Paul Spadafora skill wise. You are currently ranked 21st in the USA and Paul is I think 17th. Style's make fights and I think that fight would be a chess match. Your thoughts? (ABFITT playing match maker).....

Chris Algieri: Spadafora is a hell of a technician and I  appreciate the comparison. I like technical boxing and when you have two guys in a ring thinking, boxing is a beautiful thing. I feel i am a lot more physical than spadafora and my athleticism and conditioning will
Give anyone in the division a problem.

 ABFITT: Chris with the tremendous popularity of MMA and your kick boxing background did you give going that direction any thought?

Chris Algieri: No. Never seriously considered it actually. Its not a sport I grew up
Watching with aspirations of competing in. Boxing is where my heart is at and where my passion lies. I cant do a dangerous  sport  like kickboxing, boxing , or MMA without passion. I do miss wrestling (I was All NY State in HS) and would like to get involved again after boxing.

 ABFITT: So whats next for Chris Algirei? Can you give us some insight into what direction you would like to see your boxing career move in.

Chris Algieri: I want to keep moving, keep learning and keep building. I need more TV dates and keep putting on impressive performances. I am getting better every fight and think in the next year to 18 months a title is in my future.

ABFITT: Best boxing memory thus far in your career? Best sparring session?

Chris Algieri: Best memory is when hall of famer Mike "The Body Snatcher" McCallum called me a "bad man" after a sparring session in Tocco's gym in vegas (  ) a few years ago. I was star struck when he came up to me. That was so cool.

As for sparring sessions I cant decide on one particular session but have worked with some real studs like Marcos Maidana, Saul Alvarez, Brandon Rios, Ajose Olusegun, Luis Collazo, Vivian Harris, to name a few.

 ABFITT: Chris thanks for taking the time to chat with ABFITT, anything you would like to add?

Chris Algeiri: Thank you! And to all the fans check out my facebook Twitter and of course, for more info and for upcoming fights! Be sure to make a stop at as well- soon to be your premier source for health, fitness and human performance information on the web!