Because of my heavy training schedule, I’ve got my eating and supplementation plan down to a pretty specific science. Though it varies between training and non-training days, I typically eat every three hours. If, for whatever reason, I cannot eat a meal, I usually turn to a protein shake. Here, I share what I consume on a typical training day, including just some of the 60-plus supplements I take.
When I wake up, usually at 4 a.m., I start my day with one scoop of Kaged Muscle Amino Synergy, one scoop of Kaged Muscle Fermented Glutamine, and a scoop of colostrum all mixed together with my Kaged Muscle Outlive 100 in one drink.
Since I’ve just gone through an eight-hour fast throughout the night (I typically go to bed at 8 a.m.), the Amino Synergy helps to signal muscle protein synthesis. Outlive 100, meanwhile, ensures that I get in my apple cider vinegar, ginger, all my greens, antioxidants, polyphenols, prebiotic fiber, and more. I add glutamine to keep my glutamine levels topped off and prevent any further catabolism (muscle breakdown) before I then go and do my cardio.
At the moment, my morning cardio is just walking the dog outside. I listen to an audiobook, which helps put me in a positive mindset for the day.
When I come home, it’s time for breakfast. This sometimes changes, but these days it’s eight egg whites, one or two humanely-raised egg yolks, and one cup of oats for a combination of protein and carbs. I blend them together and make the mixture into a pancake. I top that off with some sugar-free syrup and blueberries.
With this meal, I take some EPA and DHA omega-3 fish oils for healthy fats and my Kaged Muscle Multivitamin to make sure that I’m getting the vitamins and minerals that I need for the day. I’ll usually also take probiotics with breakfast to support gut health.
My next meal is a pre-workout meal and usually consists of humanely-raised turkey breast. I have about 150 grams (about five ounces) with about two cups of sweet potato. If I can be bothered, I also have some fibrous carbs, but the turkey and sweet potato fill me up without leaving me bloated.
When all of my food is digested, about 90 minutes later (and around 40 minutes before my workout), I have my pre-workout drink. I mix my Kaged Muscle Pre-Kaged with about 16 to 18 ounces of water. At the moment, I’m using the stimulant-free Pre-Kaged, but I alternate between them.
Intra- and Post-Workout
About an hour after my workout, I eat a meal that includes carbs and is highly bioavailable. Usually, that’s about 180 grams (about six ounces) of white fish and about two cups of white rice. It’s very easy to digest and helps replenish my depleted glycogen stores.
For my fifth meal, I focus less on carbohydrates and more on fats and slower-digesting protein, since I don’t need the energy from carbohydrates anymore. I typically have about 140 grams (about five ounces) of steak and two-to-three whole eggs (often poached).
This meal provides plenty of fats and a good, first-class form of protein. I generally also have some vegetables—like broccoli, cauliflower, mushrooms, or a salad—to keep fiber content high.
For my last meal before bed, I go for something lighter. I mix about one and a half scoops of Kaged Muscle Kasein Micellar Casein Isolate with around 1 cup of water in a bowl, so it’s thick like a mousse and add strawberries and blueberries.
Throughout the day, I drink at least a gallon of water. In that gallon, I mix up a bunch of my other supplements. Usually, this gallon includes three scoops of Kaged Muscle Hydra-Charge for electrolytes and antioxidants to keep me hydrated, three scoops of Kaged Muscle Fermented Glutamine, two scoops of Kaged Muscle Creaclear to support ATP production for bodybuilding purposes, and two scoops of Kaged Muscle BCAA to help with muscle energy and building. On non-training days, I add Kaged Muscle Citrulline to help with blood flow.