Workout Nutrition Made Simple

Are you wasting your time in the gym? If you are not using proper pre and post workout nutrition, you are likely sacrificing much of your potential gains resulting from hard lifting. So assuming that you do not want to waste time in the gym, you should make proper workout nutrition a priority. Basically, if you want to add pounds of lean muscle to your frame in record time, you better listen up!

Proper workout nutrition is divided into three distinct parts: pre-, during- and post-workout nutrition. An optimal plan includes all three of these aspects and doing so will ultimately lead to better results in the gym. And by the way, people with DIABETES SHOULD TALK TO A DOCTOR BEFORE FOLLOWING SUCH A PERI-WORKOUT NUTRITION PLAN THAT RELIES ON THE MANIPULATION OF INSULIN.

Pre-Workout Nutrition

This first section of workout nutrition involves what you eat before you hit the gym. Pre-workout nutrition is essential because it ensures that you have enough energy and nutrients available for you body during a workout.

• 45 minutes before workout: 20-30g low-glycemic index carbs

-Low GI carbs are digested slowly by the body. All carbohydrates raise blood sugar, but these type of carbs raise it only slightly but over a long period of time. They tend to give long-term energy. Examples that would suit this would be an apple, an orange or a bowl of grapes.

• 10 minutes before workout: 10-20 g high-glycemic index carbs, 20g whey protein, 5g creatine monohydrate

-In contrast to low GI carbs, high GI carbs have the tendency to raise blood sugar rapidly but over a short period of time. The whey protein gives your body a steady supply of amino acids throughout your workout. Creatine helps with performance. Examples of high GI carbs include white bread, puffed rice/wheat, white rice, and potatoes.

During Workout

• Sip 1 scoop whey protein shake throughout workout OR EVEN BETTER 1 scoop of whey hydrolysate (but this is hard to find, more expensive)

-Sipping more whey protein throughout your workout will ensure that your body will not run out of available protein.

Post-Workout

• 15-30 minutes after workout: 10-20 g high-glycemic index carbs, 20g whey protein, 5g creatine monohydrate

-This is the same as your 10 minute before workout meal. More high GI carbs will keep insulin levels raised to ensure efficient uptake of all available protein and creatine. All together this meal will help you build as much muscle as possible from your workouts.

Conclusion

So there you have it, a detailed guide to workout nutrition that anyone can follow. Now, mind you, this is a hardcore workout nutrition plan and one could certainly get pretty decent results in the gym without following it precisely. But if you want maximum results in the shortest time, your workout nutrition must be spot on and following this guide will help get you there.

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