The nutrients you consume before, during and after your workout have a huge impact on your energy levels, workout intensity and recovery. This section will explain how to use food and supplements correctly to make sure you get the most out of every workout.
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Think of your pre-workout meal as the “energy foundation” for your workout. This meal is going to provide your body with the sustained energy you need to make sure you can train at 100% for your entire workout.
For this meal you’re going to need protein, slow digesting carbohydrates, and fats awell rounded, macronutrient rich meal. Ideally, protein would be from lean sources like fish, trimmed red meal or chicken. Good sources of carbohydrates include brown rice, potatoes, pasta, yams and oats.
The carbohydrates are the most important aspect of this meal, because the slow release energy will be power your lifts. So make sure you’re getting 30-60g from a good carbohydrate source.
Eat about 1-3 hours before your workout, depending on your metabolism. Those with a higher metabolic rate may want to have their pre-workout meal 1 to 1.5 hours before training.
Intra-workout supplements. Amino acid supplementation during your workout is a must if you want to maximize your gains and limit muscle breakdown. Consuming amino acids during training helps increase energy levels, reduce muscle breakdown (catabolism), and speed up recovery times.
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