Bodybuilding Questions - Pre and Post Workout
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
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
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)
- 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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