Supplementation
What to eat before and after training for performance, recovery and hypertrophy. Timing, quantity and practical examples.
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Direct answer: The pre-workout meal provides energy (carbohydrate), circulating amino acids (protein) and hydration to sustain performance during the session.
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Macronutrient Amount ------ Carbohydrate 1 a 1,5 g/kg Protein 0,3 a 0,4 g/kg Fat moderate (≤20 g) Fiber moderate (do not exaggerate)
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Direct answer: Post-workout aims to replenish glycogen, provide amino acids for protein synthesis and initiate recovery. The anabolic window is 3 to 5 hours, not 30 minutes.
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Macronutrient Amount ------ Carbohydrate 1 a 1,5 g/kg Protein 0,3 a 0,4 g/kg Fat moderate Liquid 500 a 750 ml
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Period in which insulin sensitivity and protein synthesis are elevated.
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Pre: banana + whey or fasting + coffee Post: breakfast reinforced with eggs, oats, whey
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Pre and Post-Workout Meal: How to Build for Performance and Hypertrophy
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