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what about um intro workout uh nutrition you know somebody we hear a lot about branched chain amino acids essential amino acids um hydration and uh carbohydrate intake and these kinds of things um what can these things do for us and yeah whats your take on it sure so yeah basically theres four rules you want to follow during training um actually before during and after training youve got four golden rules maintain a readily available flow of glucose maintain a readily available flow of amino acids get hydrated and accomplish goes one two and three while minimizing gastrointestinal upset because nobody is going to perform well if they have bloating distension gas farts those kinds of things nobody performs well bloating so with your glucose your amino acids and your hydration these are all hyper key to maximize performance so glucose for example glucose is going to be an excellent fuse fuel source for muscle muscular output because of muscular glycogen but a lot of people dont know