Best Results

💯 How to Get the Best Results

The Month of Power is built to boost you, but it only works if you do it right. So here’s what matters:

  1. Go All In, in every exercise you do. Pick the hardest variation you can do with proper form. Later on in the workouts, you can still regress to an easier option.

  2. Stay in Order. Every workout builds on the last. Even if you are sore, you can do the workout. It’s designed to hit different muscles in every session, to make this possible. But I got you! Life happens, and for example if you get sick, just rest as long as needed and pick up where you left off.

  3. Fuel Right. Carbs before and during during and protein after the workout. Except for the two long runs. There it has to be fat.

⚡️ How to fuel right


🥵 For intensive training

⛽️ Carbohydrates

Carbs before and during your workout are like fuel in the tank - they give you the energy to really push your limits. Without them, you just can’t hit the same intensity - it’s like trying to floor it with an empty tank.

Examples

  • Before: A banana, 2-3 rows chocolate, 1-2 slices white bread [yes, before intense workouts it has to be white → easier to digest]
  • During: Sport drinks [sugar based], fruit juice [50/50 water/fruit juice], sweet drinks
  • Amount: 50-90 grams per hour.

🧱 Proteins

Proteins are like the bricks you need to build a house or in this case your muscles. Without building materials you can’t build anything.

Examples

  • After: Protein shakes, yogurt or if you go home you can also eat a real meal that contains a protein source.
  • Amount: 20-40 grams are enough in one serving.

☺️ For extensive training

⛽️ Fat

Fat works like carbs’ chill cousin - it fuels your body too, but for long, steady efforts. So when it comes to endurance training, fat is your go-to energy source for those slower, sustained sessions.

Examples

  • Before: A handful nuts [almonds, walnuts, hazelnuts], a teaspoon nut butter, a tablespoon olive oil
  • During: Water
  • After: A vegetable bowl with olive oil, avocado, olives → combined with some protein
  • Amount: 20-30 grams.

This is your challenge. So commit yourself, for one month, all in. Let’s go! 🔥