a few minutes ago
PRE&POST WO BY @smurray_32
Preworkout👉🏼 Though a POSTworkout meal is obviously important, a solid PREworkout meal is almost MORE important. Training fasted has shown to reduce performance thus if max performance is your goal, eating pre is a must. Protein (PRO) ingestion will stimulate MPS therefore, preworkout PRO can have you reduce rates of proteolysis (protein breakdown) & switch you from a net catabolic state to an anabolic one before lifting. Carb (CHO) ingestion preworkout has shown to enhance performance mainly by increasing blood glucose, insulin & glycogen thus, the addition of CHO to the aforementioned PRO is highly advised. How much? The optimal amount of CHO & PRO preworkout is dependent on many factors however general guidelines recommend eating ~1–2g CHO/kg & 0.15–0.25g PRO/kg within 1-3hrs preworkout ideally from easily digestible foods that DON’T slow down gastric emptying eg. fat & fibre.
Post workout👉🏼 Though there HAS been shown to be a postworkout “anabolic window” to quickly reverse catabolism & promote recovery, this only applies in the absence of a preworkout meal i.e. eating ASAP postworkout is only important for those who train fasted. HOWEVER, as you have followed the above guidelines, you will still have amino acids in your system thus, as long as you eat within a ~2hr period postworkout you can still maximise that “anabolic window”. Even if you miss the ~2hr window, total DAILY protein intake is MOST important as exercise induced MPS stays elevated for up to 48hrs postworkout. What to eat? PRO first, ideally 25-40g high quality. The addition of CHO is then optional however not necessary as, weight training doesn’t seem to deplete glycogen to sig. amounts requiring immediate glycogen repletion. Also, no need to spike insulin as the amount of insulin needed to suppress MP breakdown can actually be achieved through PRO alone or just a “standard” mixed meal.
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