This Article is About
workout nutrition
whole wheat bread
blood sugar levels
complex carbs
muscle contractions
quality protein
muscle cells
muscle glycogen
source of energy
energy levels
muscle mass
repetitions
Pre And Post Workout Nutrition
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Should you consume a meal before and after your workout and if so what should you eat and will it be beneficial to your results in the gym.?Studies have shown that taking in the correct amount of protein and carbs after your workout leads to increases in muscle mass and strength.Also your body and muscle needs enough energy to be able to drive your muscle contractions during a workout.The source of energy in your body and in your muscle that allows you to exercise and perform your repetitions are called ATP or Adenosine Tri-Phosphate. Without getting too technical what this basically means is that your brain sends a signal to your muscle cells to start breaking down ATP which releases energy and then gives your muscles enough energy to be able to work and contract.

The rationale therefore follows that in order to have enough energy to be able to workout properly and also to replenish your muscle glycogen stores and ATP after a workout you need to take in carbs and protein before and after your workout.How long before and after your workout should you consume carbs and protein.?Let's say you workout in the evening, then during the day you should have had at least 4-5 smaller meals consisting of quality protein and carbs to build up some energy in your muscle.You should have a meal about 2 hours before your workout to ensure there is enough energy in your muscle to be able to train efficiently.This also helps to keep your blood sugar levels stable and also provides more energy to sustain your workouts.

Before your workouts your aim should also be to consume more complex carbs like low GI carbs which would include foods like whole wheat bread and brown rice etc. as this will also give you more stable blood sugar levels leading up to your workout.Each meal should also consist of protein which in return will slow the absorption of the food in your body and which will prevent a sharp increase in your insulin which will cause havoc with your energy levels.Avoid simple carbs like sugar,white breads and cereals before your workouts or during the day.Generally your protein intake should be about 1gram of protein per pound of bodyweight and 5-6grams of carbs per pound of bodyweight.Try to consume quality proteins such as eggs,including the yolk,lean meats, fish and tuna or try to get a good whey protein supplement.You can increase the amounts of protein in small increments just as long as you are not adding unwanted bodyfat.You can also increase or decrease the amount of carbs until you have found the ideal ratio without adding unwanted bodyfat.

The easiest way to measure your protein and carbohydrate portions per meal is to use the fist and palm method.One portion of carbohydrates would be the size of your fist and one portion of protein would be the size of the palm of your hand.Naturally this will vary from individual to individual.How long after your workout should you consume your post workout meal.You should consume your post workout meal within the first hour after your workout,ideally within the first 15 minutes as this window closes after one hour after which time your absorption of carbs and protein will be slower and your muscle glycogen and energy will not be replenished properly and you will lose energy and might not be able to recover properly to be able to perform your next workout at your optimum level.I have found that consuming my post workout meal solves energy problems during the day as well.

The carbs you take in after your workout should be simple carbs such as fructose,dextrose and maltodextrin.Preferably your meal should be in liquid form like a carb shake which contains the above ingredients and a whey protein shake.The reason for this is of course that liquids are absorbed by the body much quicker and finds it's way into the muscle much quicker and easier.You can also take in solid foods but make sure it is simple carbs or High GI such as white bread, white pasta or even table sugar etc.You can also consume solid proteins such as eggs and do not take in a lot of fat after your workout as this will slow down protein absorption.A meal like a burger and chips for instance contains too much fat.Drink at least 8-10 glasses of water per day.Besides having the benefit of increased energy and muscle mass and strength, consuming a post workout meal also strengthens the immune system.

The correct amount of carbs and protein to take after your workout is 1.0 to 1.5 g carbs/kg body weight and 0,4 to 0,6 g protein/kg body weight.

So there you go i hope this helps in achieving your bodybuilding goals.


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