Nutrition before and after bodybuilding is the concern of many athletes. Proteins and carbohydrates are the most important and basic materials for use.
Division of carbohydrates and proteins in nutrition before and after bodybuilding
Different suggestions can be made for meals before and after training. In this article, we will examine these meals in 3 general modes.
1. A combination of several food supplements
2. Combination of supplements and food
3. Combination of several foods
Evaluation of nutrition before and after bodybuilding (before training)
To consume meals before training, you can use the three mentioned modes.
1. Use of carbohydrate or protein supplements
a. Whey Protein: The fastest digesting protein available
Dosage: 20 grams
Time of use: about 30 minutes before training
Reasons for use: increasing energy during training, preventing muscle loss, recovery and better muscle building
b. waxy maize: a supplement with fast digesting carbohydrate composition
Dosage: 20 to 40 grams
Time of use: about 30 minutes before training
Reasons for consumption: Creating lasting energy during training
2. Food composition and food supplement
a. Whey protein: (explained in the first category)
b. Apples: A slow-digesting carbohydrate
Amount of consumption: one large apple (contains 110 calories and 30 grams of carbohydrates)
Time of use: about 30 minutes before training
Reasons for consumption: providing the necessary energy during training and burning fat
3. Combination of several foods
a. Tuna: A low-fat protein that has a moderate digestion rate
Amount of consumption: one whole tuna
Usage time: about 60 minutes before training
Reasons for consumption: Creating the required protein during exercise
b. Orange: A slow-digesting carbohydrate
Amount of consumption: one large orange contains (86 calories, 2 grams of protein, 22 grams of carbohydrates)
Time of use: about 30 to 60 minutes before training
Reasons for use: Creating long-term energy for training
Evaluation of nutrition before and after bodybuilding (after training)
To consume meals after training, you can use the mentioned three modes.
1. Use of supplements
a. Whey Protein: The fastest digesting protein available
Dosage: 20 grams
Usage time: 30 minutes after training
Reasons for use: strengthening muscle growth
b. Casein protein: a slow-digesting protein
Dosage: 20 grams
Usage time: 30 minutes after training
Reasons for use: improving muscle growth, great effectiveness when used with it
J. Vitargo: a complex carbohydrate that digests quickly
Dosage: 35 to 70 grams
Usage time: 30 minutes after training
Reasons for use: better recovery and muscle growth
2. Food composition and food supplement
a. Whey protein: explained in the first part of post-workout supplements.
b. Gummi candy
Amount of consumption: 20-40 small pieces (contains 135-270 calories, 30-60 grams of carbohydrates, 3-6 grams of protein)
Usage time: 30 minutes after training
Reasons for use: By stimulating insulin, it can cause more recovery and growth
3. Use of food
chocolate milk
Amount of consumption: 3 cups (contains 624 calories, 24 grams of protein, 78 grams of carbohydrates)
Usage time: 30 minutes after training
Reasons for use: increasing protein synthesis and helping recovery
Important nutrition tips before and after bodybuilding
The introduction of food supplements does not mean to suggest their consumption and is more for getting to know them.
The mentioned items are basic examples for athletes to use and are not your only choices.
The consumption of food and food supplements is designed for each person individually according to individual differences. And the mentioned items are a general mode of consumption.