What do I eat before and after a workout? when take whey protein?
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I have found there are two options for pre-workout nutrition:
1. Eat low glycemic carbs with protein and no fat (like chicken with brown rice).
2. Eat red meat with a green veggie and no other carbs (I prefer a steak and broccoli/asparagus).
The carbs are a source of energy, but the red meat boosts testosterone levels.
As for post workout, it depends on your goals.
1. If you don’t mind a bit of body fat, you can recover quicker by taking simple carbs with protein (I’ve heard dextrose is good). This spikes insulin levels, allowing for quick nutrient uptake and faster digestion.
2. If you are concerned about body fat, mix whey protein with water.
About an hour after your shake, eat a protein plus carbs meal just like the one I wrote above.
References :
Before working out, it doesn’t matter. High GI, low GI, it does not matter. Preferably stuff your face with any kinds of carbohydrates before practice, because you will be burning that energy anyway. I usually have two bananas before workout. It keeps you going for 3h+.(high GI)
After work out, keep a shake close to you. High protein/High fat meals are great for you, because you get to recover your muscles and your energy.
Fat instead of carbohydrates after work out, because you want the right kind of energy. Carbohydrates are just going to make you fat.
They’ll give you energy which you don’t use after the work out and your body will begin lipo genesis(fat creation). Fat will instead be used by your body, and since your body notices that it gets fat from a diet, it no longer needs to store it for energy.
References :
MMA/BJJ
Always consume a pre and post workout shake!!! For the pre workout shake, consume 45 minutes prior to training. For your post workout, mix with a quick acting card (OJ/gatorade) and consume immediately after. Good luck
References :
http://www.buybulkwhey.com