PREPARING FOR BATTLE MENTALLY &

NUTRITIONALLY
By Phil Richards

I’m always amazed when I first start training an athlete for the first
time on how little mental & nutritional preparation they put into
getting ready for a training session. For example, I recently trained a
group of professional boxers who would often turn up for a session
without fluids, skipped breakfast and were undoubtedly dehydrated
as well as being mentally unprepared for the brutality of the session
which I was about to launch at them.

This is a great example of how many of you approach training, I call it

lottery training, you just hope one day you just might win some
progress, but it’s very unlikely as the odds are stacked against you,
literally it’s insanity and as we all know the definition of insanity is
doing the same thing over and over again and expecting different
results. I’m going to share with you in this article some advice on how
I prepare my athletes mentally and nutritionally for high quality
training sessions which in return equals high quality results.

When the athlete I am training arrives for a training session that

requires 100% effort, I tell them to mentally prepare as they drive to
the training session to get their heads together, so that when they get
to the session I don’t need to put a hand grenade up their ass to get
them going, I haven’t got time for that shit. Also that they have
prepared nutritionally for the session through quality food and that
they are in a fully hydrated state.

I absolutely detest athletes rolling up to training looking as if they’ve

just got out of bed and expecting to just be able to turn the magic
switch on when training starts. In fact let me give you a great real life
example, a boxer who I used to train turned up for a sparring session
at 11 a.m. having only got out of bed at 10.15 a.m. expecting to just
get in the ring, as he was only sparring a fighter who he had beaten
previously, and he got his ass whipped big time, I was absolutely
delighted, because I knew this would never happen again for this
fighter I was training, and it didn’t!
Dorian Yates used to sit in a room for an hour before he trained
mentally going through the workout, knowing how much effort he
would have to put in if he was going to continually make progress,
that’s exactly what I recommend at the highest level, don’t burn
yourself out mentally doing this, but start getting the consciousness
ready for battle and make sure you TRAIN WITH PURPOSE!

Nutritional preparation is undoubtedly as important as mental

preparation, in today’s world everyone is looking for the magic bullet
and we see athletes drinking purple, green glowing type drinks praying
and hoping this is the ticket to better training/performance and it’s
back to lottery nutrition. Now simply turning up having eaten well all
day and being in a well hydrated state would be a good start.

I constantly do random hydration tests on my athletes and 90% of the

time when I first start training them they are chronically dehydrated,
and that will affect strength and endurance levels massively.

Even low levels of dehydration have physiological consequences. A

loss of 2% bodyweight (just 1kg for a 50kg person) causes an increase
in perceived effort and is claimed to reduce performance by 10-20% A
fluid loss exceeding 3-5% bodyweight reduces aerobic exercise
performance noticeably and impairs reaction time, judgment,
concentration and decision making - vital elements in all sports, from
pole-vaulting to football. A particular issue for boxers is that
dehydration increases risk of brain injury.

So I’m going to give you my pre – during and post workout formula
when I first start training a athlete I must stress it changes as the
weeks go by due to adaptation of products.
 Pre training drink
30 - 45 minutes before training:

750 ml of clean water

1 - 2 scoops of amino matrix

20 - 40 grams of vitargo

2 scoops of neuro charge

Your pre workout meal after breakfast is your most important meal of
the day, it will have a huge effect on the quality of your training
session or sporting activity, try to eat a solid meal no later than 2
hours before training, keep the meal simple e.g. rice, vegetables
(preferably raw or lightly steamed) fish and add some coconut oil to
the rice to add some excellent fats, which will increase energy for the
workout. Then about 30 – 45 minutes before training/competition it’s
show time, roll out the Amino Matrix – Neuro Explode & Vitargo, and
let’s get ready to Rumble! You will understand what I’m saying after
you have tried this formula - UNBELIEVABLE is a word that comes to
mind, but don’t take my word for it give it a go!!!

Why Take Amino Matrix?

Amino Matrix
…Performance Essentials and Recovery Fuel

Amino Matrix is a pharmaceutical grade high dose essential amino

acid (EAA) blend fortified with extra branch chain amino acids as
well as additional muscle building and endurance enhancing
ancillary nutrients. Amino Matrix has been designed with an
optimal ratio of amino acids and synergists that is guaranteed to
offer the best physiological response before, during, and after
strenuous physical activity. Amino Matrix has set a new standard
for EAA blends by including L-Carnitine, Aspartic acid, Citrulline
Malate, Betaine and Sodium RAlpha Lipoic Acid.

These ingredients have been proven scientifically to increase

exercise capacity by: increasing and restoring muscular metabolic
substrates, increasing protein synthesis, enhancing ammonia
removal, reducing catabolism arising from exercised induced
stress, enhancing the immune system, improving fat mobilization,
and increasing the utilization of lactate for energy.
Unlike most amino acid blends, Amino Matrix uses a unique
method which finely mills the ingredients to ensure an optimum
delivery system for quick and maximum absorption.

Another feature unique to Amino Matrix is its inclusion of

tryptophan. Since net protein utilizations are profoundly affected
by the limiting amino acid (the amino acid found in the lowest
quantity) it is important to have all the essential amino
acids present. The amount of tryptophan included in Amino
Matrix represents the amount we found to effectively increase
net utilization without any of tryptophan’s potential fatigue
inducing effects. Amino Matrix is a result of the combination of
science and trials with some of the world’s top athletes.
Furthermore, since Amino Matrix is not a protein powder, and is
comprised of USP grade individual amino acids containing no
fillers, it is free of common allergens such as dairy, corn, soy,
gluten and other grains.
Amino Matrix Synergists!
Citrulline Malate
Citrulline malate improves aerobic performance and capacity by
influencing lactic acid metabolism and reducing fatigue. Studies
have shown a reduction in mental and physical fatigue and
exhaustion with the use of citrulline malate. Research in several
human studies show that blood lactate concentrations are
reduced and ammonia elimination increased after physical
exertion. Rapid recovery from physical effort correlates to the
disappearance of lactate from blood after performance at a high
level of acidosis suggesting an essential role in acid-base balance.

L-Carnitine
L-Carnitine is an amino acid found abundantly in skeletal and
heart muscle. It functions primarily to support fat utilization, and
also acts as a carrier of fatty acids into the mitochondria where
they are oxidized and converted to energy. Clinical studies have
found that L-Carnitine supplementation significantly helps
physical recovery from high intensity exercise. This allows for less
tissue damage, decreased production of free radicals, and less
muscle soreness following exercise.

L-Aspartic Acid
L-Aspartic Acid is a non-essential amino acid which also functions
as an excitatory neuro transmitter and plays a vital role as a
necessary component and step in the transport of high-energy
NADH (Nicotinamide Adenine Dinucleotide) molecules from the
cellular body and into the mitochondria. Supplementation with
L-Aspartic Acid increases resistance to fatigue and allows athletes
to sustain longer workouts at higher exercise loads. L-Aspartic
Acid is also involved in proper fat and glucose metabolism. One of
the most significant benefits of LAspartic Acid involves the role it
plays in removing toxic ammonia (a byproduct of the breakdown
of muscle tissue caused by strenuous exercise) by converting to
urea and the excretion from the body in urine. In fact, it
complements Citrulline Malate in the same ammonia scavenging
role. L-Aspartic Acid is also involved in the synthesis of both RNA
and DNA, helps to protect the liver, and helps to strengthen the
immune system.
Betaine
In times of stress, endogenous betaine levels may be insufficient
to support optimal immune system function. Under these
conditions the body becomes susceptible to injury, illness and
disease. Betaine anhydrous (also known as Trimethylglycine) has
been shown to be lipotropic by promoting the oxidization of
lipids. Betaine is a methyl donor that helps in the production of
several brain chemicals and hence improve mood, energy,
wellbeing, alertness, concentration, and visual clarity. A methyl
donor is simply any substance that can transfer a methyl group [a
carbon atom attached to three hydrogen atoms (CH3)] to another
substance. Many important biochemical processes rely on
methylation, including the metabolism of lipids and DNA.

BioEnhanced! Sodium R-ALA

Scientifically proven to be the most bioavailable Alpha Lipioc Acid
in the world. It has been shown in a human trial that people who
took Bio-Enhanced® R-Lipoic Acid achieved blood concentrations
of Lipoic Acid a full 40 times higher than those who took
unstabilized R-ALA. Na-R-ALA promotes the muscle’s uptake of
glycogen. It does this by optimizing insulin activity and increasing
glucose tolerance thereby increasing the rate and amount of
nutrients shuttled to your muscles pre and post-workout.
It is also an extremely potent antioxidant. In fact, because it is
both water and fat soluble, ALA is considered the “universal”
antioxidant and is a powerful free radical scavenger at the cellular
level. ALA has also been described as a “network” antioxidant
because of its unique ability to enhance other antioxidants.
It directly recycles the metabolic lifespan of Vitamin C and enzyme
CoQ110 and indirectly renews vitamin E, enhancing the
effectiveness of all these antioxidants. By reducing cellular
oxidation, ALA helps minimize systemic inflammation
ALA is one of the few substances that can cross the blood/brain
barrier. This increases the intracellular levels of glutathione, an
antioxidant that protect the brain from free radical damage.
Furthermore, it has a synergistic effect with L-Carnitine since they
enhance each other in an energy production role.
Why Use Neuro Explode?

NeuroExplode has an almost instantly perceivable effect that is

sustained for hours. NeuroExplode will improve the performance
of speed athletes, endurance athletes, and even those whose
activities require extreme concentration – such as golfing and
hitting a baseball. Businessmen or students can benefit from this
product too, since it will give them increased mental energy and
drive.

An additional benefit of the NeuroExplode formula is that it will

improve fat mobilization.

Over several years at Ian Danney’s Training Facilities, the formula

has evolved as real life experimentation led to several
refinements. Tested and perfected on over 100 professional and
Olympic athletes, we have found the following amazing results:

12% increase in weight load in a given training session

22 cm increase in Standing Broad Jump
20% reduction in rest time, resulting in athletes still able to use
the same load
and volume in a training session
Users report:
Prolonged mental focus especially when fatigued
Decreased perception of fatigue
Increased feeling of well being
How it works:
The contents of NeuroExplode work synergistically to create the
optimal environment for enhanced mental focus, concentration
and reaction time. It is the precise combination and dosage of this
formula that makes it so effective.
NeuroExplode Contents:
Alpha GPC
Alpha-glycerophosphatidylcholine (Alpha-GPC) is a water-soluble
phospholipidmetabolite naturally occurring in the body. Alpha-
GPC passes through the blood brain barrier providing a rapidly
available source of choline for acetylcholine and
phosphatidylcholine biosynthesis.. Multiple studies suggest that
alpha-GPC plays a role in enhancing mental function, neurological
function, and memory. Furthermore it has been demonstrated to
improve balance and coordination when combined with 'skill set'
practice and training as a result of normalized nerve transmission
in the brain, and in cardiac, skeletal and smooth muscles.
Acetly L-Carnitine
Acetyl-L-Carnitine is a natural ester compound that plays an
important role in cellular acetylation system homeostasis. Studies
show that Acetyl-L-Carnitine supports cell membrane fluidity and
provides a reservoir for cellular energy production to promote
mental clarity, memory and brain function. Supplementation with
this compound leads to increased neural drive and mental energy.
Tyrosine
A non-essential amino acid, tyrosine is converted into dopamine
and norepinephrine. Supplementation with tyrosine leads to
alertness and mental arousal. This tends to work in a smooth,
effective way, to increase alertness and focus, along with mood.
The rate-limiting enzyme for the creation of dopamine is
tyrosine hydroxylase, which converts tyrosine to L-Dopa. Making
L-tyrosine and important addition to the formula.
Vinpocetine
Vinpocetine is an alkaloid synthesized from vincamine, a natural
compound extracted from the leaves of periwinkle (Vinca minor L.
It is absorbed in the small intestine and then processed in the
liver. Vinpocetine enhances healthy cerebrovascular blood flow,
possibly by supporting cyclic GMP phosphodiesterase activity,
allowing for healthy oxygen distribution to cells.
Vinpocetine may also support oxygen release from hemoglobin,
providing cells easier access to the oxygen they need. The results
in greater ability to recruit fibers under conditions of hypoxia
Huperzine A

Huperzine A inhibits the enzyme acetylcholinesterase . This

enzyme breaks down acetylcholine. When the enzyme that breaks
it down is inhibited, acetylcholine levels in the brain tend to rise.
This when combined with other products in the formula ,which
directly increase choline makes a very synergistic combination.
Additionally, Huperzine A helps to protect nerve cells under
conditions of hypoxia.
Pantothenic acid (Vitamin B5)
Pantothenic acid (Vitamin B5) is used to form coenzyme A and 4-
phosphopantetheine, both of which play important roles in over
100 metabolic reactions. Coenzyme A is involved in the metabolic
release of energy from macronutrients especially fats. Most
interesting is that pantothenic acid is crucial
in the formation of acetylcholine. Furthermore, given the
frequency of alcohol consumption, particularly by athletes and
the fact that alcohol depletes vitamin B5, sub-clinical deficiency of
the vitamin may be a lot more common than experts think.
This pre-workout formula will yield immediate results; and by
allowing you to increase training intensity and density, it will also
impact the long term effectiveness of your training protocols.

Why Vitargo?

GENUINE SUPER SOLUBLE VITARGO - Activates Muscle Protein

Synthesis - Inhibits Muscle Protein Breakdown - Augments
Anabolic and Strength Increases from Resistance Training. A no-
hype scientifically-based hyper-anabolic anti-catabolic formulation
that will switch on protein synthesis signaling in the muscle and at
the same time inhibit protein muscle breakdown thus providing a
maximised anabolic and anti-catabolic effect for maximum muscle
gains.

Vitargo has a unique role in the process of switching on protein

anabolic synthesis as well as inactivating protein degradation and
will promote more intense and effective training workouts.

So what is Vitargo?
Vitargo is a unique patented carbohydrate, specially formulated for
elite athletes to give an effective loading of easily accessible
muscle energy (glycogen) to the body.
Vitargo has been clinically tested at the Karolinska Institute,
Stockholm and compared with other "ordinary" sport carbohydrate
drinks. The results showed that Vitargo was quicker in replenishing
glycogen levels and passing through the stomach. Compared with
the normal combinations of complex glucose polymers, Vitargo's
results showed:

Recharging of the glycogen levels Vitargo - 70% quicker

Passage through the stomach Vitargo - 80% quicker

Other sport and carbohydrate drinks are formulated on traditional

carbohydrates used in the production of normal grocery and
confectionary products. Therefore they do not meet the special
demands of the athlete.

So the combination of amino matrix, neuro explode and vitargo is

going to take you up another level in concentration levels, work
capacity & recovery and this will improve performance significantly
no matter what your sport.

During training

Take 60 grams of vitargo and 15 grams of amino matrix per hour and
trust me the results are phenomenal, or if you are playing a team sport
drink 500 – 750 ml water with 1 scoop of amino matrix and 60 grams
of vitargo at half time and this will inhibit a drop off in work capacity
in the second half. RESEARCHERS RECENTLY REPORTED THAT
CONSUMIMING A DRINK CONTAININGCARBOHYDRATE AND PROTEIN
IN A 4 - 1 RATIO IMPROVED ENDURANCE BY 57% COMPARED WITH
WATER AND 24% COMPARED WITH A CARBOHYDRATE DRINK!!!
Post workout nutrition

0.5 - 1 grams carbs 0.4 grams protein – 0.33 grams glutamine

per kg of lean body weight and 5 – 10 grams of creatine!!!

Take this drink within 30 minutes after the training session or

competition as finished.

0.5 to 1 gm of vitargo per kilogram of lean body weight (I would only

take vitargo if session has been Balls to the wall otherwise you could
store the excess carbohydrates as body fat, basically the leaner you
are the more carbohydrates you will be able to tolerate).

2 scoops of neuro chill this will calm the nervous system down and
allow you recover quicker.
Why Neuro Chill?

Post-workout modulation of the nervous system is crucial and has been

overlooked, until now. Over time, we developed excellent pre-workout
formulas and as a result, athletes increased their neural drive to new
highs. But this, coupled with the stress of competition, had athletes
“over excited” for a long period of time. Additionally, it became
apparent that the athlete wasn’t able to start the recovery process until
he had “come back down”. Football players would play a game at 1pm
and be wired, then consequently be unable to begin the recovery
process until 11pm or later. Track athletes would run 2 hard rounds in
one day and be so neurally charged that combined with the anticipation
of the next day’s rounds, they would never really unwind and come
back to a normal level of nervous excitement and muscle tone before
that next day! This clearly was unacceptable.
It is out of this need that NeuroChill was born. By ingesting immediately
after training and competing, our NeuroChill supplement attenuates
over excitation of the nervous system.

How it works:
The contents of NeuroChill act synergistically to support the athlete’s
innate ability to achieve a calm, positive, state with optimum resting
muscle tone, thereby speeding recovery. As a secondary benefit, it
contains herbs that improve the ability of athletes to cope with daily life
challenges and ongoing physical stress, as well as aiding to manage and
enjoy good sleep. Though relaxing, this formula will actually tend to
improve concentration and maintain mental functioning.
Glycine is an inhibitory neurotransmitter in the central nervous system,
especially in the spinal cord and brainstem. When glycine receptors are
activated, they cause an Inhibitory postsynaptic potential (IPSP),
lowering the firing rate of the neuron. By functioning as a GABA agonist
Glycine modulates over excitement of the nervous system.

Passionflower can be such a potent herbal remedy because it calms

muscletension and twitching without affecting respiratory rate or
mental function the waymany pharmaceutical sedatives do.
Valerian possesses several mechanisms for calming neuronal activity,
includingthe potentiation of the effects of the relaxing neurotransmitter
GABA.
Ashwagandha has an extensive, 4,000-year history of traditional use
and is one of the most revered and widely used Ayurvedic herbs.
Ashwagandha helps the body adapt to stress by rebuilding the nervous
system without stimulating it. It’s rejuvenating and nervine properties
produce energy, which in turn helps the body to calm down and
muscles relax. Ashwagandha works to reduce stress by directly opposing
the reaction of stress as it reduces the amount of cortisol released by
the adrenal glands. Long term production of cortisol has adverse
effects on our ability to recover from workouts and our overall health.
This delay in the release of cortisol levels prevents the negative effects
of long-term cortisol production on the body and prevents the adrenals
from becoming exhausted, a direct anti-stress effect which has been
reported by many researchers.
Magnesium Orotate: Magnesium and calcium act in conjunction to help
to regulate nerve and muscle tone. In many nerves, magnesium serves
the function of being a chemical gatekeeper; when there is ample
magnesium in the body, calcium is blocked from rushing into the nerve
cell and activating the nerve, keeping the nerve in a state of relaxation.
If dietary magnesium is inadequate, the gate blocking can fail and the
nerve may become over activated. When certain nerve cells are over-
stimulated, they send too many messages to the muscles causing them
to over-contract. This series of events helps to explain why magnesium
deficiency can cause muscle soreness, tension, spasms,
cramps, and fatigue. Actually, magnesium relieves the nervous
irritability and excessive energy that give rise to fatigue in the first place.
When you train and compete at intense levels, you walk a very fine line
between overtraining and training just enough. Even in perfect
circumstances, training by itself is a stress on the body. To get the
maximum performance from your muscles, you require just the right
amount of training coupled with appropriate rest and recovery periods.
NeuroExplode provides the neural drive and concentration to maximize
workouts, while NeuroChill ensures the quick recovery and return to
resting state of the Central Nervous System (CNS), as well as
modulation of coritsol response to the workout stress.

RESEARCHERS FOUND THAT WHEN ATHLETES CONSUMED A

CARB/PROTEIN SHAKE IMMEDIATELY

AFTER EXERCISE, THEY HAD 55% GREATER ENDURANCE IN AN

EXERCISE BOUT 4 HOURS LATER!

Then about 60 – 90 minutes later you will be ready for solid food and
again in regards to carbohydrates they are not the enemy you just
need to time them if the session you had previously to this meal was
very hard and you used a lot of glycogen up then again it’s another
great opportunity to get another 40 – 80 grams in depending on your
body fat.
And that’s my pre – during and post workout formula and I have had
superb results myself and with my athletes using this formula from
increased work capacity, mental focus through to unbelievable
recovery.