In today’s natural bodybuilding video blog, I cover with my good friend Rodzilla what to eat before and after the workout (pre / post workout nutrition).
For pre-workout meal: Rodzilla has a regular meal consisting of 60 grams of protein and 60 grams of carbs around 90 minutes before the workout. Right after the workout he has a whey isolate protein shake.
Some people actually eat very close to the workout as they can digest the food very quickly but for us, what works best is to leave 90 minutes to 2 hours before the time we eat and the workout.
I typically have a real meal between 90-120 minutes. I also have sweet potatoes or white potato along with a lean source of protein like chicken, turkey or fish or egg whites with a couple of real eggs. I make sure to consume 50 grams of protein. Carb wise I consume around 65 grams of carbs and 10 grams of good fats from either fish oils, eggs or almonds.
I may take either Super Charge of PE1 which are awesome pre-workout supplements. I save these for workouts like legs.
After the workout I have a Muscle Mass Gainer from Labrada Nutrition (3 scoops = 90 grams of carbs and 20 grams of protein) and mix that up with 1 scoop of Whey Isolate. The carbs of the Gainer are from maltodextrin which are fast released and the isolate of course is fast released protein.
(Check out the Labrada Mass Gainer and IsoleanPro here: http://www.labrada-nutrition.com)
90 minutes after my post workout meal I have a real meal consisting of 45 grams of protein and 45 grams of carbs.
What if you cannot afford whey isolate? Then in that case have either a protein blend or a lean protein like egg whites. You will still make great gains.
Hope that this bodybuilding tip helps. Please let me know what other tips you would like us to talk about.
Until next time, take care and train hard!