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Eating For Muscle Gain With Post Workout Nutrition

Eating for muscle gain is probably the most important part of getting a lean defined body. Muscle gain comes from about 70% diet and 30% training. You cannot grow from just training alone you need a sound diet and nutrition plan.

When it comes to your workouts, the old saying holds true: “If you fail to prepare, you are preparing to fail”.


If you want to succeed at bodybuilding, every session in the gym should be like a battle, and just like any other battle, you have to enter it with total mental and physical preparation.


In this article, we will cover the physical side of preparedness by teaching you how to prime your body by eating for muscle gain before battling the weights.


Eating for muscle gain is important before your workout, as it will ensure that you show up to your workout at peak strength, ready to take on the weights as effectively as you can.


Eating for muscle gain before a workout helps to achieve three main goals:


1) Peak you strength potential.


2) Offer a steady flow of balanced energy to your mind and muscles that will sustain you throughout the workout.


3) Minimize the breakdown of muscles during the workout and provide your body with all the ingredients necessary to start the process of recovery after your workout.


Solid food should not be the start of your muscle gain program prior to training. First, you need to get hydrated before your workout. Before you train, it's critical to hydrate as water plays a vital role in keeping strength and energy levels peaked.


About 60 minutes before your workout, you need to ingest the ‘eating for muscle gain' pre-workout meal. Protein should be a big part of this meal. If you get enough protein, it can put your body into an anabolic state during your workout, and help to reduce muscle breakdown.


The perfect blend is a formula of 30-40 grams of high quality protein, preferably from a mix of casein and whey protein. You can make this mixture by combining around 300-400ml of skim milk with 25-30 grams of whey protein.


Since whey protein is packed with BCAA's, amino acids that prevent muscle catabolism during workouts, it is a natural choice when you are eating for muscle gain. You can slow down the release of protein if you mix the whey with milk—this will help your body receive a continuous stream of amino acids throughout the duration of your workout.


On top of the protein shake, also make sure to consume 1-2 portions of a high quality, low-glycemic carbohydrates. When you take low glycemic carbohydrates before working out, you're putting yourself in a good position because these carbs are broken down and absorbed gradually in the bloodstream, letting the energy release in a slow, steady stream throughout your workout.


Stay away from high glycemic carbohydrates when you are eating for muscle gain because they are released too quickly into your bloodstream, causing a surge in insulin levels. This causes a spike in your insulin levels followed by a rapid crash.


The fall in your insulin levels will weaken you and make you feel sluggish and tired. This is not how you want your body to react in the middle of a high intensity workout, so choose carbohydrates that won't lead to fluctuating insulin levels.


The best pre-workout carbohydrate choices that will give you a steady stream of energy and keep your levels peaked throughout your workout are oatmeal, brown rice, or apples.


To avoid feeling sick when you workout, be sure to eat fairly small pre-workout meals to allow for easy digestion when eating for muscle gain. Remember this: never workout if you haven't consumed a pre-workout meal.


Summary

About 60 minutes prior to working out:.

1) 300-400ml of milk mixed with 25-30 grams of whey protein.

2) 1-2 servings of slow release carbohydrates such as an apple, brown rice, or oatmeal. Oatmeal, brown rice, apple)

Here's a tip: throw in a cup or two of coffee before your workouts to bump up energy levels and amplify focus.


Visit the web site below for information on eating for muscle gain ….

 

About the Author:

Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System" . Learn the best muscle building routines and eating for muscle gain in just 24 minutes a day.

 

 

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