Wednesday, March 20, 2019

Peri-Workout Supplementation: The Cliff Notes

By Cliff Harvey PhD (c)

What the heck is ‘peri-workout’?

No, it’s not a Portuguese inspired workout performed with chicken drumsticks, it’s the time around training, and so includes the time-period before, during, and after training.
Your needs for peri-workout nutrition are going to vary greatly depending on your desired outcome. Most importantly, your sport and the volume and intensity of exercise are going to play a big role in what you take before, during, and after training.
I’m going to delve into specifics for endurance sports later, but in this post, I’m going to over off what can work really well for your average lifter, gym-goer, or athlete training around 3-9 hours per week (which, let’s face it…is most of you!) with reference to what I take.

Before training supplementation

For most athletes and gym-goers, there’s no need to have a high-carb meal to ‘stock up’ your glycogen levels for training. Your glycogen levels for exercise bouts up to 90 min are just fine! [See my article on carbs before training here:    ]

So, what’s going to help?

Cognitive boosters:

·        Lion’s Mane
·        Ketones

Stimulant, perceived exertion, and stamina boosters

·        Caffeine [also in ketone products like Pruvit KetoMAX and KetoNAT]
·        Cordyceps

Joint and connective tissue boosters:

·        Collagen
·        Vitamin C

During training supplementation

For most recreational athletes, there’s no real need for anything within the workout, especially if you’ve had some pre-workout boosters. Take some ketones and/or a touch of protein (around 10g) if you really want to…

After training supplementation

After training you might benefit from some protein. Now, I know that the evidence is quite equivocal and the recommendation to have protein after training is not as clear-cut as it once was, BUT I still have my clients taking a protein drink straight after training…

Why protein?

  1. There is likely to be some benefit to muscle gain or retention and possibly to fat-loss, even if small 
  2. Many of my clients do not eat enough protein to hit their daily targets consistently and so, having the behavioural trigger of always having a protein drink after training helps them to optimise protein intake
Overall, when my clients take a protein drink after training, they tend to feel better, gain more muscle, and are more satiated later in the day, and so, eat less overall, but with a greater protein intake consistently. (Win-win-win!)

Creatine is also a good addition to your post-workout drink. It is THE king of sports supplements with literally hundreds of papers demonstrating the benefits to muscle and body-composition, strength and power.

Cliff’s peri-workout stack


·        1 x sachet KetoNAT
·        1 x Tbsp. GelPro collagen hydrolysate with 1 small scoop Vitamin C powder


·        4 x scoops Clean Lean Protein
·        1 scoop creatine
·        1 sachet Diasporal Magnesium

NOTE: The article contains links to products distributed by Nutrition Store Online, a company owned and founded by Cliff Harvey

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Thursday, March 14, 2019

Joe Keto - The Carb-Appropriate Podcast Ep. 8

In this episode Cliff is joined by Joe 'Keto' Rogister.

Joe is a pioneer of both social marketing and new-business development in Australasia and helped to introduce exogenous ketones to the market in this part of the world.

Pruvit ketones can be found at:

In NZ, contact the team at for info on how to purchase ketones.

To see the LIVE recording of the podcast and get access to full-text transcripts of the interviews check out my Patreon page, where you can donate as little as $1 per month to help support nutrition research and receive exclusive member-only benefits. 

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Friday, March 08, 2019

Professor Grant Schofield. Ep. 7. The Carb-Appropriate Podcast

I really loved chatting with Professor Schofield in this edition of the podcast.
Grant is a professor of public health and director of the Human Potential Centre at the Auckland University of Technology. He was also the supervisor for my PhD research, and we have collaborated on a bunch of research papers. 
Grant has emerged as a leader in the field of low-carbohydrate nutrition and the re-evaluation of the current (faulty) dietary guidelines. He’s also been a key mover in helping to get kids more active and in creating ‘livable’ cities with a focus on movement.

Grant and collaborators Dr Caryn Zinn and Craig Rodger have just released their latest book: What the Fat? Recipes which features over 130 delicious, low-carb recipes.


This episode is brought to you by The Carbohydrate Appropriate Diet book.
Professor Schofield wrote the foreword to Cliff Harvey’s 2017 book, The Carbohydrate Appropriate Diet. The Carb-Appropriate book helps you to find your customised level of carbohydrate intake, so that you can go beyond the battle of ‘low-carb vs high-carb’ to find your unique, best-fit diet.

Carb-Appropriate Podcast listeners can get a massive 50% off The Carbohydrate Appropriate Diet by clicking:

or by using the code CAGRANT at

Want to get access to the LIVE podcast recordings and full transcripts of the episodes? Access these and more perks at my Patreon page, where you can donate as little as $1 per month to help support nutrition research and receive exclusive member-only benefits. 

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