PRE AND POST

A quick rundown of what to do and when to do it.
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Pre- and post-workouts 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 postworkout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

PREWORKOUT

GOLD: Supplement Combo

WHEY PROTEIN - Fastest-digesting protein available

WHEN: Within 30 minutes before workouts
WHY: To boost energy during your workout, decrease muscle breakdown, and enhance recovery and muscle growth postworkout.
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 won’t 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 won’t 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 you’ll 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 slowdigesting carb

WHEN: 30-60 minutes before workouts
WHY: Long-lasting energy for workouts that won’t 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)

POSTWORKOUT

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 slowdigesting 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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