PRE & POST Workout Nutrition! What To Eat?

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PRE & POST Workout Meal – What To Eat Before & After Working OuT

 

The Purpose Of Your PRE Workout Meal

  • Reduce muscle glycogen depletion.
  • Reduce muscle protein breakdown.
  • Reduce post workout cortisol levels.

Option A: 60-90 minutes pre-workout, have a solid, balanced meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

OR…

Option B: 30-0 minutes pre-workout – (and/or sipped throughout the workout), have a liquid or easily digested meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

The Purpose of Post Workout Nutrition

  • Replenish muscle glycogen that was depleted during your workout.
  • Reduce muscle protein breakdown caused by exercise.
  • Increase muscle protein synthesis.
  • Reduce muscle soreness and fatigue.
  • Greatly enhance overall recovery.
  • Reduce cortisol levels.

To make all of the above happen successfully, your body once again needs 2 things:

  1. Carbs 2.Protein

Within 30 minutes post-workout, have either a liquid or solid meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25-0.5g per pound of your target body weight.

  • Option A: Sometimes I have a liquid meal consisting of whey protein powder as my protein source (whey is the “fast” digesting protein, more about it later), and dextrose (which is a type of sugar commonly used in sports drinks) as my carb source. I just throw the appropriate amounts of both into a shaker bottle, take it with me to the gym, and leave it in my car or locker. When I’ve finished working out, I just pour in a bottle of water, shake for a few seconds, and taaadaaa, I have an extremely quick and convenient POST workout shake that I drink on the ride home.
  • Option B: Sometimes I skip the liquid meal described above in favor of a normal solid food meal as soon as I get home. I normally go with chicken and a big bowl of rice or white potatoes or another similar higher glycemic source. As I’ve mentioned before, this is the one time of the day when higher glycemic foods may have an advantage over lower glycemic foods. I know a lot of people who prefer to eat their favorite junkier cereals (Lucky Charms, Frosted Flakes, etc.) at this meal for this very reason.
  • Option C: Sometimes I combine elements of the previous 2 options. Specifically, I’ll use whey protein powder as my protein source, and a higher glycemic solid food as my carb source.

Videos To check Out

how to calculate your maintaince calories (3 Easy Methods ) https://youtu.be/tc7OS5xOe_Y

Calories In vs Calories Out https://www.youtube.com/watch?v=nlccZmWMMgU&t=89s

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