Workout nutrition is something that a lot of people overlook, however it should be considered just as important as the workout itself. The workout itself is only half the effort, your body needs to be properly fueled to maximize growth and recovery.
Workout nutrition is comprised of three 'meals':
- Pre Workout;
- Post Workout;
- Post Post Workout.
Pre meaning before, post meaning after. The meals are geared towards supplying a percentage carbohydrates and protein based on your target bodyweight (TBW).
Now for the breakdown of the carbohydrate and protein percentages for the three meals:
Pre Workout
This occurs between 60 and 90 minutes prior to your workout. If your meal is first thing in the morning, you should skip the Pre Workout meal.
Protein : 0.25g / lb TBW
Carbohydrates : 0.5g / lb TBW
Post Workout
This should be ingested as soon as possible after your workout. Usually of the form of a protein based shake.
Protein = 0.25g / lb TBW
Carbohydrates = 0.25g / lb TBW
Post Post Workout
This is the first solid meal you have after your workout, based on your normal eating schedule. The protein and Carbohydrate percentages here you will have to workout based on your daily goals.
That's the basics behind it. Pre and Post Workout meals are of the form of protein shakes. These shakes are usually a combination of protein powder, skim milk, fruit and oats.
Keep a diary of your pre and post workout meals. Some variations such as the time you take your meals and the content of your meals will be better or less beneficial depending on how your body works.
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