Masher59
06-22-2016, 11:42 PM
<header style="box-sizing: content-box;">Pre and Post Workout Nutrition for BodybuildersA quick rundown of what to do and when to do it.
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Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics protein and carbs, the two most critical nutrients of your pre- and post-workout meals and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).
PRE-WORKOUT
GOLD: Supplement Combo
■ WHEY PROTEIN Fastest-digesting protein available
http://bttrack.com/Pixel/Check/789094?97103294.66033727WHEN: Within 30 minutes before workouts
WHY: To boost energy during your workout, decrease muscle breakdown, and enhance recovery and muscle growth post-workout.
HOW MUCH: 20 grams
■ WAXY MAIZE A slow-digesting, complex carbohydrate product
WHEN: Within 30 minutes before workouts (mix with whey protein)
WHY: Provides long-lasting energy that wont inhibit fat burning during the workout.
HOW MUCH: 20-40 g
SILVER: Supp/Food Combo
■ WHEY PROTEIN See above
■ APPLE A slowdigesting carb
WHEN: Within 30 minutes before workouts
WHY: Slow-digesting fruits provide long-lasting energy for the workout and wont inhibit fat burning. Polyphenols in apples can enhance fat burning and muscle strength.
HOW MUCH: 1 large (110 calories, 0 g protein, 30 g carbs, 0 g fat)
BRONZE: All Food
■ CHUNK LIGHT TUNA A low-fat, faster-digesting, whole-food protein
WHEN: About 60 minutes before workouts
WHY: Whole food takes longer to digest than whey, so youll need to give yourself a solid hour before training to get some of that protein digesting.
HOW MUCH: 5-oz can mixed with 1 tbsp fat-free mayo (136 calories, 28 g protein, 2 g carbs, 1 g fat)
■ ORANGE A slow-digesting carb
WHEN: 30-60 minutes before workouts
WHY: Long-lasting energy for workouts that wont inhibit fat burning. Vitamin C in oranges can boost nitric oxide levels.
HOW MUCH: 1 large (86 calories, 2 g protein, 22 g carbs, 0 g fat)
POST-WORKOUT
GOLD: Supplement Combo
■ WHEY PROTEIN Fastest-digesting protein available
WHEN: Within 30 minutes after workouts
WHY: Critical for boosting muscle growth.
HOW MUCH: 20 g
■ CASEIN PROTEIN A slow-digesting protein
WHEN: Within 30 minutes after workouts
WHY: Taking casein with whey protein after workouts boosts muscle growth better than whey alone.
HOW MUCH: 20 g
■ VITARGO A complex carbohydrate that is actually very fast digesting
WHEN: Within 30 minutes after workouts (mix with protein powders)
WHY: Digests faster than sugar and boosts insulin higher for better recovery and muscle growth after workouts.
HOW MUCH: About 35-70 g
SILVER: Supp/Food Combo
■ WHEY PROTEIN See above
HOW MUCH: 40 g
■ GUMMI BEARS A fastdigesting candy
WHEN: Within 30 minutes after workouts
WHY: These candies are mostly sugar they digest rapidly to boost insulin levels and enhance muscle recovery and growth.
HOW MUCH: 20-40 Gummi Bears (135-270 calories, 3-6 g protein, 30-60 g carbs, 0 g fat)
BRONZE: All Food
■ CHOCOLATE MILK Milk with chocolate syrup and sugar added to it
WHEN: Within 30 minutes after workouts
WHY: Boosts protein synthesis after workouts almost as well as whey protein. Stick with whole milk full-fat milk is better at boosting muscle growth than skim or low fat.
HOW MUCH: 3 cups (624 calories, 24 g protein, 78 g carbs, 24 g fat)
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Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics protein and carbs, the two most critical nutrients of your pre- and post-workout meals and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).
PRE-WORKOUT
GOLD: Supplement Combo
■ WHEY PROTEIN Fastest-digesting protein available
http://bttrack.com/Pixel/Check/789094?97103294.66033727WHEN: Within 30 minutes before workouts
WHY: To boost energy during your workout, decrease muscle breakdown, and enhance recovery and muscle growth post-workout.
HOW MUCH: 20 grams
■ WAXY MAIZE A slow-digesting, complex carbohydrate product
WHEN: Within 30 minutes before workouts (mix with whey protein)
WHY: Provides long-lasting energy that wont inhibit fat burning during the workout.
HOW MUCH: 20-40 g
SILVER: Supp/Food Combo
■ WHEY PROTEIN See above
■ APPLE A slowdigesting carb
WHEN: Within 30 minutes before workouts
WHY: Slow-digesting fruits provide long-lasting energy for the workout and wont inhibit fat burning. Polyphenols in apples can enhance fat burning and muscle strength.
HOW MUCH: 1 large (110 calories, 0 g protein, 30 g carbs, 0 g fat)
BRONZE: All Food
■ CHUNK LIGHT TUNA A low-fat, faster-digesting, whole-food protein
WHEN: About 60 minutes before workouts
WHY: Whole food takes longer to digest than whey, so youll need to give yourself a solid hour before training to get some of that protein digesting.
HOW MUCH: 5-oz can mixed with 1 tbsp fat-free mayo (136 calories, 28 g protein, 2 g carbs, 1 g fat)
■ ORANGE A slow-digesting carb
WHEN: 30-60 minutes before workouts
WHY: Long-lasting energy for workouts that wont inhibit fat burning. Vitamin C in oranges can boost nitric oxide levels.
HOW MUCH: 1 large (86 calories, 2 g protein, 22 g carbs, 0 g fat)
POST-WORKOUT
GOLD: Supplement Combo
■ WHEY PROTEIN Fastest-digesting protein available
WHEN: Within 30 minutes after workouts
WHY: Critical for boosting muscle growth.
HOW MUCH: 20 g
■ CASEIN PROTEIN A slow-digesting protein
WHEN: Within 30 minutes after workouts
WHY: Taking casein with whey protein after workouts boosts muscle growth better than whey alone.
HOW MUCH: 20 g
■ VITARGO A complex carbohydrate that is actually very fast digesting
WHEN: Within 30 minutes after workouts (mix with protein powders)
WHY: Digests faster than sugar and boosts insulin higher for better recovery and muscle growth after workouts.
HOW MUCH: About 35-70 g
SILVER: Supp/Food Combo
■ WHEY PROTEIN See above
HOW MUCH: 40 g
■ GUMMI BEARS A fastdigesting candy
WHEN: Within 30 minutes after workouts
WHY: These candies are mostly sugar they digest rapidly to boost insulin levels and enhance muscle recovery and growth.
HOW MUCH: 20-40 Gummi Bears (135-270 calories, 3-6 g protein, 30-60 g carbs, 0 g fat)
BRONZE: All Food
■ CHOCOLATE MILK Milk with chocolate syrup and sugar added to it
WHEN: Within 30 minutes after workouts
WHY: Boosts protein synthesis after workouts almost as well as whey protein. Stick with whole milk full-fat milk is better at boosting muscle growth than skim or low fat.
HOW MUCH: 3 cups (624 calories, 24 g protein, 78 g carbs, 24 g fat)
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