This is why a recovery protein Pr-eworkout is used almost Pre-wokrout by serious gym goers. After your workout, drink 16 ounces of fluid for every pound you've lost. Superfoods that help you turn back the clock. Always have plenty of healthy options on hand.

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Pre-workout meal planning guide -

Failing to eat before you work out means you are missing a huge opportunity to keep your body in an anabolic muscle-building state.

By paying special attention to nutrition before you train, you can also maximize how much of your food is used to build lean mass, and minimize how much of it becomes body fat. Eating the right foods before a workout makes all the difference. The idea of pre-workout nutrition is to give your body what it needs to perform at maximum intensity, and prepare your muscles for growth.

A pre-workout meal should increase glycogen levels in the body and help prevent catabolism. Protein is made up of individual amino acids. These are the building blocks of muscle, help prevent catabolism, and fight off hunger cravings.

Calories from carbohydrates affect your blood-sugar levels, giving you a quick burst of energy if they are simple and quick-digesting, and lasting energy if they are more complex.

Fats help maintain optimal hormone levels and provide slow-burning fuel for longer sessions. Your pre-workout fuel should be composed of medium- to fast-digesting proteins and slower-digesting carbs. Since fat delays food leaving the stomach, known as "gastric emptying" it can slow down your body's uptake of nutrients and should be avoided pre- and post-workout.

Pre-workout meal timing is an important piece of the picture. For most people, the perfect time for a pre-workout snack or meal is hours before training. This depends on your metabolism, how big the meal is, and perhaps what type of exercise you're doing. The fuel you ingest before training will only be available in your bloodstream for a few hours, so you don't want to wait too long—like hours—before working out or you'll lose those pre-workout nutrients.

However, you also don't want to cram down a huge, veggie-packed meal right before Tabata cycle sprints. Eating an hour or two before you work out provides the perfect opportunity to feed your muscles strategically while you work out. During resistance exercise, your muscles will fill or "pump up" with blood and become extremely sensitive to the nutrients you've consumed.

This is why pre-workout nutrition is so important. What you ingest can go straight to the areas being trained. Eating mid-workout doesn't make much sense, not only because it's inconvenient, but also because your body would expend energy digesting food when it should be focused on the workout.

That said, you definitely burn fuel during intense training. During a heavy training session your body uses up plenty of carbs, which are broken down into glycogen. That's the fuel your muscles need for exercise, and without it performance suffers.

You also need amino acids, which is why your body breaks down any available protein when you lift. Topping up your stores while training helps spare glycogen, and decreases catabolism by providing a steady source of amino acids. A proper pre-workout nutrition plan can take care of all of this.

By timing the pre-workout meal appropriately, you should already have these essential macronutrients for growth entering your bloodstream when you walk into the gym, ready to feed those hungry muscles.

If this is the case, then all you need during your session is water. When you exercise for long periods of time, your body can enter a catabolic state and end up breaking down the muscle tissue you're trying to build.

Sipping a protein shake during your workout helps counteract this protein breakdown, because it provides the body with exactly what it needs. During long training sessions, consuming a shake can be anti-catabolic. This is why BCAAs are a popular intra-workout drink.

They immediately provide you with essential amino acids and energy, and do not require any digesting. Remember, the last thing you want is to unnecessarily divert blood to your digestive tract!

While it is not necessary to eat during a workout if your pre-workout strategy is in check, there's nothing wrong with consuming a shake or amino acids during your session, provided your stomach can handle it and the amount you consume does not require a lot of digesting.

This is especially true if you prefer longer, more intense training sessions. While it is not necessary to eat during a workout if your pre-workout strategy is in check, there's nothing wrong with consuming a shake or amino acids during your workout, provided your stomach can handle it and the amount you consume does not require a lot of digesting.

This is especially true if you prefer longer, more intense workouts. If you are serious about lifting and you want the best results, proper post-workout nutrition is essential.

Refueling your body after a workout is one of the most important parts of building muscle and recovering. If you don't eat the right foods after training, or you don't eat them at the right time, your performance the next time will suffer, your gains will not be as good as they could be, and you could end up losing mass along the way.

Plus, you're setting yourself up for extra soreness—not fun. The most important reason to eat something after you work out is to elicit an insulin response. Insulin is a highly anabolic hormone, and spiking it halts protein breakdown and helps encourage protein synthesis.

Skipping this meal means you will miss out on these anabolic effects. You will only encourage further protein breakdown, which over time leads to a loss of mass. To put it simply: Eating after you work out helps builds muscle and end protein breakdown for better recovery. After an intense training session, your glycogen stores are depleted.

Refilling them halts protein breakdown and increases protein synthesis. As opposed to pre-workout nutrition, where complex carbohydrates are preferred, your carbs here should be simple and easy to digest in order to illicit an insulin response to build muscle, stave off soreness, and recover more quickly.

The best choices for immediately after the gym are fast-digesting proteins and faster-digesting, moderate-to-high-glycemic carbs.

Fats should be largely avoided here, as they were during the pre-workout meal. That's because cardio workouts tend to be longer, requiring your body to tap into your glycogen stores. For cardio workouts that last 60 minutes or more—like a long training run—Abeyta emphasizes the importance of mid-workout fuel with simple carbs, like an applesauce pouch.

The most important thing to eat before a workout is carbohydrates, specifically, simple carbohydrates, which are quickly absorbed into your body for energy.

Complex carbohydrates contain fiber, which could cause GI distress during workouts, particularly cardio workouts, Abeyta says.

For example, oatmeal is an excellent source of carbohydrates a few hours before a workout, because your body will have time to digest it. Quick-acting sugars are fruit, white breads and cereals, bagels, and honey, for example. Protein also plays an important role before workouts because it will help your muscles recover after your workout.

Sources of high-quality protein include nut butter, eggs, and cottage cheese. If we're being honest, it can be easy to let proper hydration fall by the wayside. But without drinking enough water and consuming enough electrolytes —imperative for muscle contraction, which includes your heart—your run the risk of poor performance and recovery, and dehydration.

Abeyta recommends consuming fruit or fruit pouches yes, like baby food! during a long run or ride, which will hydrate and provide electrolytes. You can also mix juice into your water, he says, for fast carbs and electrolytes.

While every person is different, aim to replenish 32 to 40 ounces of water plus electrolytes after a workout. Generally speaking, foods that take longer to digest—those high in protein and fat—can cause stomach issues during a workout, particularly cardio workouts.

It's also important to consider what foods will help you perform and recover properly. Her work has been published in The Boston Globe, Popular Mechanics, The Wall Street Journal Buy Side, Forbes Vetted, Cooking Light, CNN, Glamour, The Associated Press, and Livestrong.

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