What To Eat Before, During & After Training For Max Muscle Growth

Summary

This video discusses the importance of pre-, during, and post-workout nutrition for optimizing muscle growth and body composition. It explains the concept of nutrient timing and how different meal compositions and timings can enhance workout performance. The video provides specific meal examples for various body types and training scenarios, such as pre-workout meals high in carbohydrates and protein, intra-workout carb options, and post-workout recovery meals. It also addresses fasted training and the relevance of protein and carbohydrates before and after exercise for maximizing results.

Takeaways

• 💡 The concept of peri-workout nutrition involves nutrient timing around workouts to maximize muscle growth and body composition.
• 📄 The anabolic window is real, but it's larger than previously thought, spanning about 4 to 5 hours around your workout.
• 🏋️‍♂️ Pre-workout nutrition is crucial for fueling the workout and creating an anabolic environment, particularly with carbohydrates and protein.
• 🍽️ Ideal pre-workout nutrition involves 1g of carbohydrates and 0.5g of protein per kilogram of body weight, with fats depending on meal timing.
• ⏰ Eating 1 to 1.5 hours before training is best to avoid digestive issues or low energy during the workout.
• 🥑 Pre-workout meals for different individuals vary based on body weight, timing, and personal preferences, with examples provided for different scenarios.
• 🚰 Intra-workout nutrition, like liquid carbs, is beneficial for those training fasted, in a caloric deficit, or during long or high-intensity sessions.
• 🍲 Post-workout meals should focus on protein (0.5g per kg) and some carbohydrates to aid glycogen replenishment, especially if training multiple times per week.
• 🚫 Fats in post-workout meals are less critical unless you're at the tail end of the anabolic window, where lower fat might help digestion.
• 📱 A new customizable nutrition tracking app, Macro Factor, was introduced, designed to offer personalized macros based on goals, activity levels, and diet preferences.

Q & A

What is peri-workout nutrition and why does it matter?

Peri-workout nutrition refers to the timing of nutrients around a workout, including pre-, intra-, and post-workout meals. It matters because it helps fuel performance during the workout, supports an anabolic environment for muscle growth, and aids recovery after the workout.

What does the scientific literature say about nutrient timing?

While older studies suggested an 'anabolic window' immediately after training, newer research suggests that nutrient timing is still important but not as urgent as previously thought. A pre- and post-workout meal should ideally be spaced 4-5 hours apart for optimal muscle growth.

Why is the pre-workout meal considered important?

The pre-workout meal is critical because it provides the energy needed to fuel the workout and creates an anabolic environment to support muscle growth. Carbohydrates provide energy, while protein helps maintain muscle protein synthesis during the workout.

What are the recommended macronutrients for a pre-workout meal?

The recommended macronutrients for a pre-workout meal are about 1 gram of carbohydrates per kilogram of body weight, 0.5 grams of protein per kilogram, and 0-20 grams of fat depending on how close the meal is to the workout.

When should you eat your pre-workout meal?

Ideally, a pre-workout meal should be eaten 1 to 1.5 hours before training to ensure the food has been digested and you have sufficient energy. Meals closer to the workout should be smaller with less fat, while meals eaten farther in advance can be larger with more fat.

What should you do if you train fasted?

If you train fasted, it’s important to focus on intra- and post-workout nutrition. You may benefit from consuming liquid carbohydrates and possibly essential amino acids (EAAs) or whey protein during or immediately after the workout to support performance and muscle recovery.

Is intra-workout nutrition necessary for everyone?

No, intra-workout nutrition is not necessary for everyone. However, it can be beneficial for those who train fasted, are in a caloric deficit, have long training sessions (over an hour), or are elite athletes seeking to optimize every detail.

What are the recommendations for post-workout nutrition?

Post-workout nutrition should include 0.5 grams of protein per kilogram of body weight, along with carbohydrates to replenish glycogen stores. While carbohydrates are less critical after the workout, they still support recovery, especially after intense or full-body training.

How does the timing of your pre-workout meal affect the urgency of your post-workout meal?

The closer your pre-workout meal is to your workout, the more time you have before needing to eat a post-workout meal. If your pre-workout meal was eaten several hours before training, then it’s best to eat soon after finishing your workout to maximize muscle recovery.

What are some examples of optimized pre- and post-workout meals?

An example of a pre-workout meal could be protein oatmeal with oats, protein powder, banana, peanut butter, and cinnamon. For post-workout, a meal could include lean ground turkey, jasmine rice, sour cream, shredded cheese, and a fruit like kiwi.