T Nation

PR Food Prep?


#1

I'm going to try for a max in my bench next week. I was curious if there any particular foods that help the day/night before? I seem to remember reading that someone suggested sushi with lots of soy sauce(I'm assuming to help with water retention from the salt).


#2

Interesting point with water retention but i think the effect would be minimal. Creatine would help for providing ATP faster. I dont think the day or night before would make that much difference.

Maybe carb loading but that would be only beneficial assuming glycgen stores were depleted, therefore unless you are on a low-carb diet or have been doing excess anaerobic exercise, glycogen stores should be almost full. Maybe increase your protein intake over the next week and make sure your getting enough rest.

On the day, making sure to have a few meals prior to the PR, 3 hours being a minimum, high in carbs, salt and protein, obviously low GI carbs in the first couple of meals and the fast-digesting sugars prior to your PR. Maybe dont have anything in your stomach when doing it, have a shake with carbs and protein before, but only water during, unless your used to it.

Thats about all i can think of. Besides maybe having a stimulant before hand??

Good luck. I assum youve maxed before, if not, take it to the powerlfiting/bodybuilding forum.


#3

Don’t take creatine, and at this point it would be too late since it’ll take a few weeks to fully saturate.

My glyco stores are definitely full.

I’ve maxed before, but never took a structured approach like I’m going to(as was suggested here: http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_warm_up_for_a_onerep_max )

Thanks!