Pre-workout and Post-workout nutrition

Pre-Workout:

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.



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Post-Workout:

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!