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    August 24, 2019 7:03 PM HKT

    because it's immediate source of energy for your body whereas more carbohydrates like brown rice and quinoa and you know whole-wheat bread and potatoes and stuff like that those kind of carbohydrates are more slower digesting slower slower release of energy so I like to have simple sugars before my workout for an immediate source of energy my body can burn it as fuel right away and then also having some more simple sugars carbohydrates right after my workout as well which will help my body absorb the protein and everything and and we just kind of reload my body on a lot of the glycogen that was lost during my workout so again I'm not going to go into the details of all this sort of stuff but I have one banana before my workout and in terms of supplements there's a lot of them here that I take so first I will mention that my protein that I take right here I put it in a shaker cup with some more alkaline water and I add to that one scoop of the protein I put in one a 1 teaspoon or 5 grams of creatine okay creatine creatine is great for increasing the endurance of the muscle and everything or your muscles will help will retain more water and give you more energy in your workouts and whatnot so I take 5 grams of creatine with that I take 5 grams of glutamine as well glutamine is great for helping muscle recovery and muscle soreness and it's also got benefits for your digestive system as well so 5 grams of that  ketoviante also and then I also take a supplement here called toko which stands for toko trendle complex and it's from a company called amina originals and you'll hear a lot about them because they're my go-to company for supplements right now and I've been using them for