Pre And Post Workout Food For Muscle Growth
Pre And Post Workout Food For Muscle Growth
Staying in the gym for several hours, lifting loads and loads of weight is not enough if you do not supplement your training with proper diet.
Some people might think that with weight lifting to be effective you must eat everything that you can to be able to gain weight then turn them into muscles.
This statement is just partly true. Yes you might need to earn more than your usual but selecting the food that you eat is also necessary.
For you to get the maximum productivity from your weight training, your pre and post workout food for muscle growth (foods and supplements) has to supply your organism with everything he needs at the right time.
While you will work out, engaged in intense power training for less than an hour, important is what is important what you get in the 90 minutes prior and 90 minutes after the training.
These 4 hours frame (90 minutes before, 60 during, 90 after) is the most important time in your program in terms of the nutrition, for muscle growth and fat burning.
In this time frame the body will want your attention to give him the best foods and best supplements available for your goals.
Do you heard about pre and post workout food for muscle growth? Don’t worry.
we will talk about all these main foods.
Pre Workout Food
Your pre workout food, as some say, is the 2th most important meal during the day, topped only by the after workout food.
The aim of this meal is to prepare your organism for the stress given by the effort.
During intense training, body energy resources are depleted, so that the body will turn to glycolysis to replace this energy.
Glycolysis is the process of conversing sugar (carbohydrates) in ATP. So, you need to make sure energy is easily available (carbs and fat).
The pre workout food should focus on protein, complex carbs and some fat. It is important the presence of these macronutrients.
The meal should be about 60-90 minutes before training beginning, so that the body will have enough time to digest and deliver the nutrient to muscle cells.
Complex carbohydrates in your pre workout food will ensure that you have energy for your training.
Another practice to consider, that is simple, is to ingest carbohydrates (fruit, fruit juices) and / or protein in a quick drink shake with 20 to 30 minutes prior exercise.
Before training is a grate time to use one of the best pre workout supplement.
Most pre workout supplements use ingredients such as creatine, beta alanine, caffeine and amino-acids.
if it’s a very low carb diet?
The Two (Possibly Three) “Must-Have” Supplements
Two “must-haves” are essential fatty acids (omega-3 and omega-6) and a multivitamin.
Essential Fatty Acids: These are fatty acids that the body cannot make on its own, so they must come from your diet.
1 -The omega-3:
acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and these are found in fish oils.
2 – Omega-6:
acids are very prevalent in most diets, but it’s a good idea to supplement with gamma linolenic acid (GLA), which is found in evening primrose oil and also in borage oil.
Suggested dosing: a minimum of 3 grams of fish oil per day, and 2 to 3 grams of evening primrose oil.
3– Green Tea:
I also suggest adding a high potency Green Tea extract for its health benefits and ability to stimulate metabolism.
4 – Multivitamin:
Because fruits and vegetables are minimized on this diet, it’s important to supplement ( per workout food ) with a daily multivitamin.
A fruit and veggie supplement like Juice Plus would be a great addition as well.
This products are specially made, to give you better gains.
This translates in better performance, better recovery and achiving goals faster than ever.
Also note that since fiber is pretty scarce on a very low carb diet, it would be advisable to add a couple of servings of a sugar-free fiber supplement per day. Any psyllium-husk based supplement will do. Take 1 teaspoon mixed in at least 8 ounces of water, twice daily.
After workout food
After training the anabolism window is opening.
This means that your body is hungry and willing to take all nutrients that he needs for recovery.
every one asks, what I eat after workout food?
Studies have shown that time really is the essence.
The goal of proper after workout food is to quickly and efficiently refuel the muscles and assure them with the raw materials they need to rebuild larger and stronger.
Is a good thing to try and make your post-workout meal with about 15-25% of the total daily caloric requirements (if your diet calls for 3150 calories/day, your post-workout meal will be about 500-800 calories).
There should be a quality carbs mixture and a quality proteins.
A sports drink is one good first step in post-workout nutrition. It will act quickly to replace energy stores to replace lost nutrients and also create an insulin spike.
Supply the body with quality protein source is the closest thing to the after workout food agenda, and it should be the first step to follow as soon as possible.
For weight lifters, a good muscle building diet involves a ton of protein.
This is what builds your muscles and your diet should consist of a lot of good protein.
Lean meat, chicken and turkey are some samples of these types of protein.
You still have to be selective with what you eat, toning down on some extremely fatty foods and junk foods.
Another thing to remember is your daily caloric intake. To be able to gain muscle, you must have excess food to turn and make them into muscles.
A liquid source is ideal because it is processed and used by the body fast.
After training, eat your food to eat after a workout, when your stomach and schedule allows.
This can vary by individual. In general, the longer you go 90 minutes after a workout, but ideally you would do within the first 30 minutes.
The resulting muscle growth you experience as a result of the training may be able to dramatically how quickly you can re-supply the body with muscle building nutrition are affected.
The after workout food should pack heavy on protein and carbohydrates.
By providing an insulin spike, carbohydrates provide the body with good transport links for the nutrients in the muscle cells to achieve.
The release of insulin and the sensitivity of muscle cells (induced by the trauma of intense weight training) is also the reason most recommend taking creatine at this time.
After training, the muscle cells are incredibly hungry for food and will suck all that you can give them.
Make sure you provide only quality supplements and foods.
Try to measure the amount of calories you burn daily and always eat more than that.
If say you burn an average of about 2000 calories per day, then you should consume about 2500 to 3000 calories per day.
Again I have to stress that you must take 2500 to 3000 good calories, not just any form of calories.
In your workout days, if your goal is to build bigger muscles, you can increase your daily calorie intake with 9-15%.
People on a diet tend to eat less and are very picky about their food.
Weight lifters on the other hand, though they should be eating a lot of food and protein should still be picky about their food.
Remember, your aim is to gain and develop muscles, not fat.
Amount of carbohydrates, protein and fat:
For some scientific analysis of how much amount of protein, carbs and fat you should consume, it is always effective to follow the 40-30-30 rule.
Meaning you daily food should contain about 40% protein, 30% carbs and 30% fat.
Choosing the right carbohydrates is very important when you are dealing with pre-and post-workout nutrition.
High glycemic foods can contribute to an insulin spike that will help the nutrients get faster and in bigger amounts in to the muscles.
As said you can replace your pre workout food with a meal replacement containing carbs, protein and some fat.
You may have the diet set up incorrectly in terms of macronutrient amounts and ratios.
Review your diet and make sure that your amounts of protein, carbs, and fat are where they should be.
You may not be giving the diet enough time.
Switching over from being a “sugar burner” (who predominantly uses glucose from carbohydrate as a fuel source) to being a “fat burner” (who predominantly used fatty acids as a fuel source) takes a while.
For some people this transition period is only a couple of days, while for others it may take a week or even longer.
Not only must your diet be set up properly (see the first bullet point), but you must also give it enough time to “do its magic.”
Once you make the switch from sugar burner to fat burner you will feel a lot better.
Your body will feel more stable all of the time, without the constant ups and downs from blood sugar fluctuations associated with a carbohydrate-based diet.
They may indeed not be for you.
If you still feel lousy after following a properly setup, very low carb diet for a couple of weeks, it’s very possible that your metabolism is better suited to a diet with more carbohydrates.
Too Much Fat = Too Much Fat
What about fat?
Is there a limit to the fat one should be eating during low-carb periods?
Yes, it’s definitely possible to consume too much fat on any diet.
See the National Library of American Medicine article “Fat metabolism in exercise” .
Although most of the “magic” of a very low carb diet lies in its hormonal and metabolic effects, calories still play a large role.
If you’re consuming too many, your fat loss will be slow to nonexistent.
I personally like to keep fat at about half a gram per pound of lean bodyweight (in pounds).
So if you’re 200 pounds and 15% body fat, your lean body mass would be 170 pounds.
Multiply that by .5 to get 85 grams of fat per day (765 calories).
Good fat sources include fish oil, evening primrose oil, olive oil, macadamia nut oil, tree nuts, and animal fats found in eggs, salmon, and grass-fed beef.
metabolism and post-workout meal
Many people complain about their low metabolism as the cause of weight gain or not being able to lose weight, they think they are stuck this way and it is impossible to increase metabolism.
Do not skip meals.
Many people do this thinking that it is going to help them lose weight.
In reality what happens is your body will slow down it’s metabolism to compensate for this and when you do eventually eat your next meal you will eat way too much because you are hungry.
I know it is not always practical but the ideal way to eat is smaller meals more often throughout the day than two or three larger ones.
Eating small meals every 2 or 3 hours is important to increase metabolism.
Get enough sleep.
People who sleep 4 hours or less a night tend to have a slower metabolism than those of us who get at least 8 hours.
Also when you are not getting enough sleep to compensate for this you tend to eat more as well as drink many sugary and caffeine packed drinks to keep you awake.
Water is much healthier and better for weight loss than these drinks. Getting more sleep will help your body increase metabolism.
Eat more protein.
It helps build muscles and increase metabolism.
According to an article published in Harvard medical school, the protein is essential for life .
it’s a building block of every human cell and is involved in the vital biochemical functions of the human body.
It’s particularly important in after workout food for growth, development, and tissue repair.
Protein is one of the three major “macronutrients” (along with carbohydrates and fat),and important for preserve muscle mass and strength.
It can be as simple as taking stairs instead of the escalator or walking somewhere instead of driving on a regular basis.
Having a good metabolism is very helpful to lose weight but your workout is probably more important.
Which exercises you do, how often you do them and your diet will determine how much weight you can lose.
These pre and post workout food for muscle growth. If you keep doing that, you will notice the big difference throw a few weeks.
Finally, I thank you, and I hope you have found the joy and interest in this article.
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I hope you always do well