what kind of post training nutrition would u recommend?
also i do take supplements, more like whey protein and thats it.
nothing pre-workout,n02, creatine, or anything like that.
Have either some BCAAs or a protein shake with simple sugars (DON'T cut out simple sugars; they have their place in training nutrition) as soon as soon as possible after your run. An hour later have a full meal with protein and complex and fibrous carbohydrates.
The only supplements I recommend for you are:
* Creatine
* Multivitamin
* Good Fats (you can get all of your fat intake form your diet if you eat the right foods, but sometimes supplementing with this can be useful, since most people do not get the right type of fat from their diet)
* Protein Powder (you can get all of your protein requirements from your diet, though; this is more for convenience and post-training nutrition)
* BCAAS (many protein powders have them in, though, so if you have one that does, there is no need for a separate BCAA supplement)
You don't need preworkout or NO products, but you SHOULD be using creatine if you are lifting, IMO.
well here it is, i dont eat fast food,drink soda ,eat anything high in fat or sugar... Although my diet was very unorganized...
This is what im aiming for now as my diet.... tell me what you think.
-=Morning=-
-oatmeal
-3 white eggs
-class of lowfat milk
-2 scoops whey protein(ON 100%)in water
I workout in the morning, so ill prob go 2-3 hours after breakfast.
Should i eat anything before i workout? i do get hungry after 2-3 hours later
-=Pre-Workout=-
-
-
-
-=Post Workout=-
-2 scoops Whey protein (ON 100%)
-Gatorade
-2 slices lean cut white meat chicken
-brown rice with meat(left over dinner)
And maybe around 2-3 hours later ill have 4 more small meals before dinner.
What should i have around this time?
thanks,
PS. i want to get big and put on lean lean muscle, and cut the fat from all the gainer shakes. cause last summer i was probably around 135
You don't need to eat anything before you train; I never do. However, you may want to have some BCAAs to aid with preventing catabolism.
As for your meals before dinner, have usual meals, like protein and carbohydrates and fat.
A few examples:
* Peanut butter and something else
* Cottage cheese and oats or mixed berries
* Nuts (i.e. almonds, walnuts, peanuts, etc.)
* Meal replacement (but do not make this a habit (it should only be a convenience thing, if you say run out of time to prepare something or something unexpected happens and you can't eat properly); real food is better every time)
Do NOT cut the fat from your diet; you NEED it. Learn the difference between good and bad fats and have good fats with minimal bad fats.
~Rosie
Team APPNUT
