Text me what you thought of the show 😊

We break down why most pre-workout powders are expensive caffeine with underdosed extras, then lay out a simple, research-backed routine that suits shift work and real recovery. We explain energy balance, protein timing, caffeine dosing and sleep so you can train smarter.

• the problem with proprietary blends and label padding
• why energy balance drives fat loss, not powders
• the only reliable acute aid being caffeine, with proper dose ranges
• beta-alanine tingles explained and why saturation matters
• the simple pre-training setup: protein milk plus coffee
• protecting lean mass by adding protein first after fasting
• milk as carbs, fluids and electrolytes for quick fuel
• post-training protein rhythm every three to five hours
• caffeine timing for shift workers to protect deep sleep
• the core pillars: deficit, protein, lifting, sleep, consistency

Hit follow and turn on notifications so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, please see below

Support the show

----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________