Pre and Post Workout Nutrition for Bodybuilders

A quick rundown of what to do and when to do it.

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) – FLEX

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