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Dedicated to one thing!!!
Join Date: Sep 2004
Location: UK
Posts: 1,149
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All about Pre and Post Workout Nutrition
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Pre and Post Workout Nutrition
I will divide this into 4 sections Section 1- 60/120 mins before workout Section 2- Pre Workout Section 3- Post Workout Section 4- 60/120 mins after workout I believe the most important parts of nutrition lies in timing of food consumption,pre and post workout nutrition is one of the most important times to take in carbs and protein in my opinion. Now there are two types of carbohydrates,we have complex carbohydrates consisting of potatoe's,rice,pasta and oats etc Next we have simple carbohydrates which are used to spike insulin levels and replace glycogen stores which prevents energy being taken from our presious protein (to build muscle) this includes foods and drinks such as banana's,sweets,7- up,orange juice,raisins etc Section 1- This should be the meal leading up to your workout and should include between 25g-50g of Protein depending on bodyweight (i would probably think it would be to the lower end of this) i wouldn't take in any EFA's pre or post workout leave them for the morning An example meal would be Protein source-Chicken Breast Carboydrates (complex)-Brown Rice Vegetables (nutrients and fibre )-BroccoliSection 2-For your pre workout section i would suggest this be taken in 15-30 mins before your workout You need a protein source and a complex carb to provide you with energy for your workout,some people choose to leave out the complex carbs,it's totally up to you A sufficient Pre workout nutrition plan would be One scoop of protein (24g) and 50g of oats (obviously depending on bodyweight) Section 3-Post workout is VERY important this is when your muscles have been split and need to recover and FAST for this you will want to take in between 24-50 g of protein and a simple carb to replace your glycogen stores,by taking in a simple carb it will help you to spike insulin levels I would suggest to take in 0.8 x bodyweight in kg e.g 0.8 x 78kg =62g of simple carbs An example post workout shake would be 2 scoops of protein a banana and orange juice Section 4-Your body is still making use of everything that is being put into it for this meal i suggest a high quality protein and complex carb with veggies,i'd skip on the EFA for this meal but agian it's up to you An example meal would be (Protein)Beef (complex carbs)100g pasta wholewheat (Fiber)Broccoli Some key points
Good luck! Anyone feel free to add some info into this or critique what i have said |
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