Stan Efferding Seminar Notes

How to Make Monster Mash

Walks/Sitting

Sleep

Sodium

Water

Protein

Fats

Food

Carbs

Caffeine

Cardio

Supplements

—– Post-Workout Drink —- – Water – Rice powder – White Rice with Sugar or Honey – 100mg Caffeine – 600mg Sodium – 25g Fructose(3oz OJ) – 80g Dextrose/Glycogen – NO Protein or Fat right away, eat an hour later

Fiber

Fish

Cranberry Juice

Sweet Potato

Eggs

Bad Stuff