What’s up my FM BABES!
So today I want to go over pre and post-workout meals as this is so important for progress, recovery, and performance.
Let’s talk pre-workout first as this can be confusing for most people.
Per workout should always have carbohydrates and protein, depending on your size, age, sex weight, and goal but generally speaking, you will or should consume 40-60g carbs before your workout and about 20-30 grams of protein.
Now it depends what you eat for carbs so if you eat slower digesting carbs you want to make sure you eat at least an hour before your workout ( rice, yam, oatmeal) same with protein containing meat.
Now if you don’t have time to wait that long then carbs that are faster digesting would be better like a banana or 2 ( or fruit of choice) with a protein shake as these are both fast-digesting.
POST WORKOUT You want quick carbs that are like fruit or sugar ( juice box), gummy bears something that gets right into the bloodstream.
The protein you want something fast digesting as well so like a whey isolate. This will make sure that the insulin spike will push the protein back into your muscles for repair and the sugar will replenish your muscle glycogen stores.
Again you want about 40-60g carbs and 20-40g protein.
I would have this within the first 15 mins post-workout as this window to replenish muscle glycogen stores in small.
Your post-workout meal can have more carbs too like chicken and rice or meal of choice this would be about 1-1.5 hrs after I train.
Remember what you put out in a workout needs to go back into you after to replenish.
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