A great non-stimulant pre/post training recovery drink is AminoFormula https://www.dotfit.com/AminoFormula-lemonade. It comes in many flavors and a Vegan version as well. It is our most popular pre/post product if you’re looking for extra recovery beyond protein alone. I have placed a sample general complete health, performance and recovery program below that includes AminoBoost.
Hope this helps and have a great day!
Daily:
• dotFIT Active, Women’s, Vegan or Over 50 Multivitamin & Mineral, depending on age and/or gender (see directions) https://www.dotfit.com/Store/health
o Take as directed with meals
• dotFIT Protein of choice based on preference and goal https://www.dotfit.com/Store/nutrition
o Use as directed within daily meal planning (see below) and to make sure you get ~1gm of protein per pound of lean body mass (or weight if not overweight) daily from all sources divided 4-5 times daily
o Can also be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs
As needed
• Super Calcium https://www.dotfit.com/Store/health
o Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food intake
- Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary
• SuperOmega 3 https://www.dotfit.com/Store/health
o Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish
Workout days
• AminoFormula (AB) https://www.dotfit.com/AminoFormula-lemonade - in many flavors and a Vegan version
o Take 1-1.5 scoop ~10min before and may continue to drink during first 20min of workout
o Take 1-scoop immediately following workout
Meal Timings
• As possible eat every 4-hours
• Large pre-training/event meal 2-3Hr before training
• Large post meal ~30-60min after last post workout supplement
Early morning training
• Eat a large pre-training type meal the night before
• Consume only the pre-workout snack/shake before training (as shown above) & follow workout day supplement schedule above
Tournament play (multiple games)
• <1.5Hr break: bars and hydration/electrolyte recovery drink
• 1.5-2.5Hr: small pre-training-type meal
• >2.5Hr: normal pre-training meal
Fluid Recommendations*
• 16 oz 2Hr before activity (extra 8-16 oz 1hr before on hot days)
• 4-8 oz every 20 minutes during activity
• 20 oz for every pound of weight loss post-activity
*Use electrolyte formula (e.g. Gatorade) and water as directed