What to eat before training?
The ideal pre-training diet should include protein foods that can be quickly digested by the body, such as 20 grams of whey protein powder, and slow-digesting carbohydrate foods such as fruit, oatmeal or wholemeal bread. It should be taken about 1 hour before training. (You can also grab a small amount of nuts, such as peanuts, almonds, etc.) This combination of foods helps to increase the level of physical strength during training and helps muscle recovery and growth. Slowly digested carbohydrate foods also keep insulin low, ensuring unlimited fat burning during training.
How is the diet after training arranged?
You should take 20-40 grams of protein (such as whey protein powder) that can be quickly digested by the body immediately after training, as well as carbohydrate foods that can be quickly digested by the body (Olympia's Joe Carter's formula is: training After the intake of 0.65 grams of carbohydrates per pound of body weight , this can quickly provide amino acids to promote muscle recovery and growth.
This dietary arrangement also increases insulin levels, which drive amino acids and glycogen into muscle cells, suppress the secretion of catabolic hormones, enhance the anabolic effects of testosterone, and promote muscle growth.
Is it possible to consume only whey protein powder after training?
The intake of protein that can be rapidly absorbed by the body after training is very important for promoting muscle recovery and growth. However, at this time, if the casein with slow digestion rate is taken at the same time, the efficacy of whey protein can be icing on the cake. Studies have shown that the simultaneous intake of whey protein and casein after training can promote muscle growth more than whey protein alone.
How to arrange the first meal after training?
After taking an hour of training and eating food that can be quickly digested by the body, you need to arrange a meal based on natural foods that are slowly digested. Studies have shown that this allows the muscle growth process after training to last longer. At this point you can ingest carbohydrates such as beef, poultry, eggs, aquatic products or dairy products, as well as slow-digesting carbohydrates such as sweet potatoes, buckwheat noodles, brown rice or other whole-wheat products, as well as some vegetables, such as Purple cabbage, broccoli, lettuce, etc., to supplement the body's fiber and probiotics to improve intestinal health.
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