Bodybuilding Questions - Pre and Post Workout Nutrition

Bodybuilding Question:
I would like to know when I should be drinking pre-workout drinks and eating to get the best results. I'm currently using nitric oxide before my workouts and then having something to eat after. I do a mix of strength training, plyometrics, jogging, Muay Thai training and yoga.

Bodybuilding Answer:
The pre-workout and post-workout meals are the most crucial meals of the day. These are the windows of opportunity to prime your muscles before you workout and to help recover post training. NO (nitric oxide) products seem to work well for people but the one thing I noticed is most NO products need to be taken on an empty stomach. I don't recommend weight training on an empty stomach. I believe its important to have some carbs and protein 30-45 minutes before a workout (weight training) to provide enough energy (carbs) and protein to fuel your body properly. Pre-workout meals can consist of about 30-50 grams of carbs with about 20-25 grams of protein.

A great pre-workout meal is:

• 1 cup of oatmeal with 1 scoop of protein powder (mixed with water)

Post-workout is the crucial time to refill glycogen levels so your muscles can recover and grow. Its also important to consume protein post workout. An easy digestible high glycemic carb to spike insulin is the key here. The best thing is a liquid meal (quickly digestible) consisting of:

• 60-75 grams of dextrose (glucose)
  
• 35-40 grams of whey protein

Avoid fat during post-workout meals, since it will slow digestion and this is the time when you want quick action for the nutrients to get to your muscles for repair and growth.

For cardio workouts, its a little different. Some people really like doing cardio on an empty stomach first thing in the morning. This allows them to tap directly into the fat stores since they don't have to burn up excess carbs. Others like to have a little carbs before cardio. They just feel better (more energized) having some food in their stomach.

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