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You have two main windows of opportunity when your training. One is 30 minutes
before you train (pre-workout meal) and another comes about 30-60 minutes after
your workout is over (post-workout meal). The pre-workout meal should consist
of a starchy carb and lean protein. The starchy carb will supply the energy you
need to get through an intense workout. The protein provides the much needed
fuel for your muscles, so they keep a positive nitrogen balance. A great
pre-workout meal would be consumed 30 minutes before your workout and would
consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to
stick with whey protein. Mix it with some water and microwave the dish for
about 2 minutes. Stir it up and eat it with a big glass of water.
Your post-workout meal should be consumed as quickly after your workout as
possible. This should consist of a simple sugar to spike your insulin levels
and rush glycogen back into your muscles which are screaming for fuel by now.
Try to stick with either dextrose or maltodextrin as your main source of simple
sugar. These can be found in your MRP (meal replacement powder). Also, add
another supply of protein to the mix. If you are using a post-workout dextrose
based drink, add another scoop of whey protein to it and shake it up. If your
drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of
protein before your workout and 30-50 grams of protein after your workout.
Kris
Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com
where you can find FREE fitness tools like fitness newsletters,
dieting tips, weight loss help, exercise questions and a free
fitness analysis to help you get into the best shape of your
life!
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