4 Things You should know About Publish-Workout Diet

 

Pre and Post Workout Nutrition

Video taken from the channel: Zuzka Light


 

Pre and Post Workout Nutrition

Video taken from the channel: Trainer Lindsey


 

4 Must Have Ingredients Pre and Post-Workout

Video taken from the channel: Jim Stoppani, PhD


 

WHAT SHOULD I HAVE POST WORKOUT? How to optimize your post workout nutrition

Video taken from the channel: The Muscle PhD


It’s broken down and hurting. It needs repair. Food is what will help kick-start this process—if you eat right. To help you get on track, here are four things that you need to know about post-workout nutrition to put you on the right path.

1. You need to eat immediately Always remember: the sooner you can get that nutrition in, the better. Don’t wait until you get home, shower, and. The primary purposes of post workout nutrition are to replenish glycogen, offset protein degradation, and enhance protein synthesis. Post-workout nutrition also helps to ensure that muscle soreness is decreased, body fat plummets to single-digits, muscle recovery is improved, and immune function is bolstered. If you eat well-rounded meals and get enough protein in otherwise, you can aim for 20g post-workout.

You should eat your largest meal of the day after a workout, if possible. If you’re opting for a whole food meal, Precision Nutrition recommends your plate should be half protein and half veggies, along with a cupped-handful of carbs. Experts chime in with all the intel you need to fuel your body right and make your workout really work for you. Try All 4 Pre-Workout Flavors Just $10. Products Pre-Workout Energy Post-Workout Recovery Pre-Workout Sampler Everything You Should Know About Post-Workout Nutrition.

Everything You Need to Know About Post-Workout Nutrition. By Piya C. Body Building 35 Best Bodybuilders in the World. Samar Pahwa-October 14, 2019.

0. Bodybuilding is fast becoming a mainstream sport. And bodybuilders are gaining fame and recognition like anything. Bodybuilding has always been a super expensive sport. As we’ve mentioned, post-workout nutrition requires two things: Protein to aid in protein synthesis Carbohydrates to help replace muscle glycogen (and to enhance the role of insulin in transporting nutrients into cells) You could certainly eat a whole food.

5 Things You Should Know About Post Workout Nutrition with Stefan Ianev In this article we are going to address 5 things you should know about post workout nutrition. At that point the signal will become refractory and you will need to wait for it to come down before you. Post-workout nutrition is still important, but it needs pre-workout and intra-workout nutrition in order for it to succeed. The Most Important Thing Pre-workout nutrition and during-workout nutrition are the most important things you can do to make any kind of progress in the gym.

“If you want to nip soreness in the bud and get a head start on your recovery, consider intra-workout nutrition,” Triana says. “It will give you that leg up.” Below, Triana breaks down what you need to know. Andrew Triana is a strength coach and a co-owner of the Performance Vibe, a fitness community. For more, visit theperformancevibe.com.

After a tough, lactic-filled workout it’s hard to fathom food, let alone down a steak. But getting high-quality protein and a little bit of carbohydrate is one of the best things you can do for your body after a high-intensity training session. Here’s what you need to know about post-workout nutrition.

List of related literature:

This section also identifies the most nutritious sources of carbohydrates, proteins, and fats; how to balance them for optimal training and health; and how to meet the fluid, vitamin, and mineral intakes necessary to build the foundation of a cuttingedge sports diet and good health.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Some of these include: gender, age, bodyweight and composition, energy intake and micronutrient composition of the diet.

“Food Science and Technology” by Geoffrey Campbell-Platt
from Food Science and Technology
by Geoffrey Campbell-Platt
Wiley, 2017

I start by entering my preand post-workout nutrition numbers, as these are “fixed.”

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

For a long time I have started discussions of training nutrition chronologically, looking at pre-workout nutrition first, then during-workout foods, and ending with post-workout nutrition.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Some of the nutrients discussed in this book are probably familiar to you, such as protein powders and creatine.

“User's Guide to Nutritional Supplements” by Jack Challem
from User’s Guide to Nutritional Supplements
by Jack Challem
Basic Health Publications, Incorporated, 2003

Summary: Describes the basic types of foods needed in daily diet, and explains the contribution inade by each type of food to bodybuilding.

“United States Educational, Scientific, and Cultural Motion Pictures and Filmstrips, Selected and Available for Use Abroad: Education Section, 1958, Education and Productivity” by United States Information Agency
from United States Educational, Scientific, and Cultural Motion Pictures and Filmstrips, Selected and Available for Use Abroad: Education Section, 1958, Education and Productivity
by United States Information Agency
, 1959

For some nutrients —protein, carbohydrate, fiber, calcium, potassium, folic acid, and vitamin C —the goal is to get enough each day for optimum health.

“The Most Complete Food Counter: 2nd Edition” by Karen J Nolan, Jo-Ann Heslin, Annette B. Natow
from The Most Complete Food Counter: 2nd Edition
by Karen J Nolan, Jo-Ann Heslin, Annette B. Natow
Gallery Books, 2012

For the endurance cycler, marathoner, and triathlete, convenience supplements can quickly provide energy, carbohydrate, protein, and other nutrients.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

Finally, if you want to geek out on the nitty-gritty science of postworkout nutrition, check out the Rock Star Triathlete Academy article “Putting the Preand Post-Workout Nutrition Debate into the Grave” (RockStarTriathlete.com).

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

To understand the relationship between the body and food, as well as to provide nutrition guidance, it is important to have an understanding of the six nutrients: protein, carbohydrate, fat, vitamins, minerals, and water.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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12 comments

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  • Instead of powders and shakes, cant we find real, natural, nutritious organic food to eat. Eating from containers is tasteless boring and just wrong. With so many tasty healthy foods out there, enjoy them. Food can be your best friend. Not powders? Sorry Zuzka but if we are going to have a candlelight dinner together shakes are not on the menu.We are going to be eating sensual, exotic meals. Mixed with spices and herbs from around the world. Your stunning body and taste buds will love it.

  • Whey protein is NOT GOOD FOR KETO. Whey protein is INSULOGENIC, meaning it WILL SPIKE YOUR INSULIN AND SUGARS UP, from the UNTILIZED AMINO ACIDS. This is through the process called GLUCOSENEOGENESIS. So aslong as you ARE TAKING A WHEY ISLOATE PROTEIN, there is NO SUCH THING AS BEING IN A KETOGENIC STATE OR DIET.

  • Help me out here you said having ketones with protein after workout for keto people. If I workout fasted there will be ketones already so just the protein? So I don’t need a ketone supplement?

  • ok Zuzana I am considering ur videos cause I need the motivation and guidance to lose weight. Iv been a follower for a while and I think it is time to get in and involved to see the change I want and need. What exactly can I expect from ur dvds, is it a specific work out n meals too? I am 5’9 and 265 and very sedentary so can ur workouts still be for me as a real beginner, I don’t want to like die mid circuit.? they r well priced so I can afford it.

  • I have never taken supplements and have been gaining strength.
    Look at what raw foods have valine, bcaas, etc. Honestly, brown rice a banana and coffee is great pre workout. Post workout I go heavy on hemp/chia seeds and vegetables with a serving of fish and carbs. Shrimp is my shit! Also look at adaptagens like ashwaghanda is great. Ashitaba is great for pulling and metabolizing your nutrients your taking in. Check it out y’all

  • Hi Zuzana! I am 150 Lbs and 5’9″. I would like to gain 10 Lbs of muscle in 2 months. Is that possible for me to do with the diet you suggest along with nutritional supplements like Muscle Milk? I really want to gain weight, but I eat lean meats and I’m unsure if I should eat fattier foods. Thanks in advance!

  • Actually, whey protein WILL ALSO DIVERT BLOOD AWAY FROM YOUR MUSCLES. So take EAAS, then wait 30 to mintues to take in whey AFTER.

  • Those are some clean looking glasses. What brand/model are your eyeglass frame? Thanks for all the information on what to look for

  • Hello Zuzana! I heard from one trainer that it’s only good to eat fruit before you work out. Is that true? He trainer said that fruit was very high in natural sugar and I shouldn’t eat it until I’m about to exercise. However, I eat mostly fruit during the day, and then I have meat and veggies for dinner. I don’t eat sugar/sweets, starch, or much (if any) processed foods. Please advise, thank you!:)

  • Hi Zuzana! I wanted ask you, if I workout in the afternoon can I still have carbs for dinner? ‘Cause i heard many times that you shouldn’ t be eating carbs and fruit for dinner is that true? xoxo

  • Dear Jim, how are ya???
    I have a question or two.
    Im a skinny,about to start a heavy labor job.
    Im able to gain weight quickly due to the fact that im pushing 40 and currently not in top shape as yourself.
    I am able to hike 10 plus miles aday without feeling it the next day, wearing steel toed boots. As long as im able to eat a decent meal and all.

    What would be a path of a post sup, that wont mess with your stomach. Bending and lifting all day..lol i dont want to dot myself:-p.
    Im not trying to get super ripped like you, lol. But just get my upper body alittle more in shape.
    Plus protien and water are best friends, i know this.
    But a cheese burger or two a week wont hurt what im trying to do, ya know.
    Any advice would be awesome..
    Thanks Jim, Cheers

  • Thanks for all your coaching tips!!! As soon as you told me what to eat I started eating it so your words and advise is very helpful!!! I will continue to follow your advice because I believe that you know what you are talking about!!! Thanks again Love Always!!!