الغذاء المناسب قبل وبعد التمرين - وجبة قبل و بعد التمرين
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8 سال پیش
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What to eat before and
What to eat before and after your workouts to build muscles
Nutrition accounts for 70% of muscle building success
So what to eat before and after your bodybuilding workouts
What to eat before and after your workouts to build muscles
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Subscribe to the group and you will find many surprises
https://bit.ly/2QusdxG
Subscribe
http://goo.gl/BASUKb
To answer the questions please visit the page
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You can download a free bodybuilding booklet where you will find everything you need to know about bodybuilding, nutrition and training.
www.blog.nosteroids.net
English Translation
What to eat before and after your workouts to build muscles
I'll be talking today about what to eat before and after workouts
You will always hear people say that you have only 45 minutes windows
after you r workout to eat carbs and protein to replenish energy stores
You see people in the gym having their post workout shake right after the workout
Also, you see another one having a tune can with him ready to be eaten after the workout
A recent study proves that the preworkout meal is more important than the postworkout meal
Cause this is the meal that your body will use during and after the workout
The recovery process works all day long
Not pre or intra or post workout
Of course this has nothing to do with supplements like BCAA or Creatine
As they are absorbed fast by the body and they give results during the workout
For the postworkout meal,
You have to eat high carbs, as they will stimulate insulin to be secreted
and help the body to store glycogen
This is a source of energy stored inside the muscles
When you train you deplete glycogen stores
Back again for the postworkout meal, you should consume carbs from 0.8g to 1.2g per kilogram of bodyweight
So, if someone weighs 70Kg, then he will need an average of 70g carbs
For the protein, you should consume from 0.2g to 0.4g per kilogram of bodyweight
So, for the same guy that's 70 Kg, he will need an average of 21g protein.
I suggest it's better to drink a juice right after the workout having the same amount of carbs we mentioned before along with one scoop of whey protein as the will be rapidly absorbed
For example, a lot of studies have confirmed that the body can not absorb more than 10 gram of protein per hour
But the body will absorb all the amount of protein ate all through the day
For the preworkout meal, we should eat carbs and protein too
For the carbs, we should consume 60-70 grams like oatmeal and rice
For the protein, we should consume 30-40 grams like chicken, eggs, lean meat and whey protein
To summarize, it's better to eat a meal every 3 hours to provide
you with the energy and nutrients
Mohamed Shaalan
Certified Personal Trainer & Fitness Nutrition Specialist
For Online Personal Training, please visit
http://www.NoSteroids.net
#Bodybuilding #Diet #Fitness #NoSteroids
Nutrition accounts for 70% of muscle building success
So what to eat before and after your bodybuilding workouts
What to eat before and after your workouts to build muscles
My New Facebook page
https://bit.ly/2yenwkL
Subscribe to the group and you will find many surprises
https://bit.ly/2QusdxG
Subscribe
http://goo.gl/BASUKb
To answer the questions please visit the page
Facebook: NoSteroids
You can download a free bodybuilding booklet where you will find everything you need to know about bodybuilding, nutrition and training.
www.blog.nosteroids.net
English Translation
What to eat before and after your workouts to build muscles
I'll be talking today about what to eat before and after workouts
You will always hear people say that you have only 45 minutes windows
after you r workout to eat carbs and protein to replenish energy stores
You see people in the gym having their post workout shake right after the workout
Also, you see another one having a tune can with him ready to be eaten after the workout
A recent study proves that the preworkout meal is more important than the postworkout meal
Cause this is the meal that your body will use during and after the workout
The recovery process works all day long
Not pre or intra or post workout
Of course this has nothing to do with supplements like BCAA or Creatine
As they are absorbed fast by the body and they give results during the workout
For the postworkout meal,
You have to eat high carbs, as they will stimulate insulin to be secreted
and help the body to store glycogen
This is a source of energy stored inside the muscles
When you train you deplete glycogen stores
Back again for the postworkout meal, you should consume carbs from 0.8g to 1.2g per kilogram of bodyweight
So, if someone weighs 70Kg, then he will need an average of 70g carbs
For the protein, you should consume from 0.2g to 0.4g per kilogram of bodyweight
So, for the same guy that's 70 Kg, he will need an average of 21g protein.
I suggest it's better to drink a juice right after the workout having the same amount of carbs we mentioned before along with one scoop of whey protein as the will be rapidly absorbed
For example, a lot of studies have confirmed that the body can not absorb more than 10 gram of protein per hour
But the body will absorb all the amount of protein ate all through the day
For the preworkout meal, we should eat carbs and protein too
For the carbs, we should consume 60-70 grams like oatmeal and rice
For the protein, we should consume 30-40 grams like chicken, eggs, lean meat and whey protein
To summarize, it's better to eat a meal every 3 hours to provide
you with the energy and nutrients
Mohamed Shaalan
Certified Personal Trainer & Fitness Nutrition Specialist
For Online Personal Training, please visit
http://www.NoSteroids.net
#Bodybuilding #Diet #Fitness #NoSteroids
8 سال پیش
در تاریخ 1395/05/17 منتشر شده
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