Isotonic drink:
100 – 125 ml of freshly squeezed orange juice
150 ml of coconut water
100 ml of water
1/4 tsp Himalayan salt
1 tsp of l-glutamine
Pre-workout shake (1 hour beforehand):
1/2 orange (vit c)
1/2 of cooked beetroot, vacuum packed is fine (for the production of nitric oxide)
Half a cup of assorted berries, frozen are fine (antioxidants)
1 tbsp of MCT oil (direct source of energy)
1 pinch of Himalayan sea salt (adrenal support)
250 ml of water
1-2 tsp of maca (adrenal support)
Gel alternatives:
2 tea spoons of vegan Nutella (e.g. from a health food store) + 2 table spoons of date syrup or blackstrap molasses + 1 table spoon of water + a good pinch of salt
2 tea spoons of honey + 2 tea spoons of peanut butter + 2 table spoons of date syrup or blackstrap molasses + 1.5 table spoons of water + a good pinch of salt
Post-workout shake (up to 45 mins after):
½ ripe banana (helps to restore glycogen levels quickly & reduce muscle wastage)
A serving or two of protein powder of your choice (muscle recovery)
1 raw egg yolk (helps with protein assimilation)
200ml of coconut or almond milk