Nutrition Around Training.

Nutrition around training is the one of the key times if your overall goal is more muscle and less fat, I am big believer in eating to train hard and recover quick. The quicker I recover the sooner I can train again and the more chance I have of building new muscle.

So when I talk about nutrition around training I mean, PRE –INTRA – POST.

Here are my thoughts on PRE:

1. Consume pre workout out meal at least 1 hour before training.

2. Meal should consist of small amount of carbs, a little fat and protein

3. Carbs should be easily digestively to give you energy for the training session

4. The fats added will stop any spike in blood sugar rising to fast, which could mean you going hyperglycemic in your workout (NOT GOOD)

5. Protein once again should be easy to digest, like whey protein, chicken, white fish, etc….

Now for Intra workout:

The main goal of the Intra workout nutrition is increase muscle protein synthesis and to help recover from that session ASAP.

1. Consume a rapid absorbing carb source

2. Branch Cyclic Dextrin is the best source as its easy digestible

3. Adding EAA’s is key for stimulating muscle protein synthesis

4. Adding BCAA is also a great idea

5. Adding Citruline Malate can help with increase in muscle energy during training

6. Adding Creatine is also great idea

7. Adding Glutamine is also a great idea

Post workout meal:

1. Consume post workout meal anything from 45 minutes to 1 hour after training

2. I prefer a solid meal instead of a shake

3. Consume a fast acting carbohydrate such as white rice, white potato, cereal, etc…

4. Eat a good source of protein such as chicken, Turkey, fish, etc…..

My favorite Pre workout meal is a smoothie, I usually consume it 1 hour before and it consists of Oats, beetroot, banana, frozen berries, whey protein and peanut butter.

My intra workout is exactly what I recommended above.

My favorite post workout is chicken breast; mix veg, ketchup and bowl of rice crispies or corn flakes with almond milk.

Nutrition around training is real key for recovery, don’t skip any of the above steps and you will be on your way to a better physique.

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