Wednesday, February 1, 2012

Pre-workout and Post-workout nutrition


Within 2-to-3 hours before your workout, I recommend consuming the following:

  • 30-to-40 grams of a slow-digesting carbohydrate: like yams, wild rice, beans, red potatoes and/or fruits.
    Slow-digesting carbs produce a relatively slow increase in blood glucose and a modest insulin release in response. They are more natural carbs that aren't made in a food-processing plant.
  • A lean protein like chicken breast or fish fillet, low in saturated fat.
  • A fibrous carb source like vegetables. Salads are a great pre-workout food, and they can keep blood vessels dilated to increase blood and oxygen flow to the muscles.

They may just look like foods, but they're actually your anabolic arsenal!
 They may just look like foods, but they're actually your anabolic arsenal!


Here's what I recommend consuming within 30 minutes of completing your workout for maximum muscle gains:

  • Consume a fast-acting protein shake with whey protein or even better, since we are mainly working out at night, a combination protein shake with whey and casein. Why? A study on protein digestion and retention showed that a slow-absorbing protein like casein is superior to whey in promoting protein accretion over a 7-hour time frame.
    In other words, whey is a great fast-absorbing protein for recovery and fuel, but ingest some casein for added results. Get short-term AND long-term results!
  • WATER!
  • Get plenty of BCAAs!

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