How To Eat Before & After Training | Science-Based Nutrition скачать в хорошем качестве

How To Eat Before & After Training | Science-Based Nutrition

Confused about what to eat before and after training? Then this video is for you! Apply for 1-on-1 Online Fitness Coaching: https://www.iwannaburnfat.com/online-... ------------------------------------- While some people have strictly timed meals around their training, others claim meal timing is not important at all, as long as you hit your daily macros. Like most times, the truth is somewhere in the middle. Meal timing is perhaps less important than once believed. But you can still gain significant benefits from taking into account a few basic principles. In today's video, I will walk you through the key principles of workout nutrition. So that you can properly fuel your workouts, while also not doing more than necessary. Because workout nutrition is an area that people like to complicate more than needed. We should consider your pre-, intra-, and post-workout nutrition in this discussion. Let’s dive straight into it by discussing pre-workout nutrition. As the name implies, pre-workout nutrition is intended to fuel your body before working out. With the emergence of intermittent fasting, it is common for people actually now to eat nothing before training and go into the workouts fasted. But if we look at the research, it typically is beneficial to train in a fed state. This is why I typically like to consume something like protein oatmeal about 2 hours before training on most days. You can find the ingredients of the pre-workout meal in the video. I purposely mention protein because protein is pretty much the only nutrient in which the distribution of your daily protein intake plays an important role. Because we need some form of protein distribution throughout the day to optimize muscle growth, it's a good idea to include a protein source with your pre-workout meal. After the pre-workout period, we find ourselves in the training period itself. This is also known as the intra-workout. People commonly have either a sports drink or sometimes even some candy during their work help fuel performance. But based on the research, an intra-workout is only helpful in a few specific cases (mostly with endurance athletes). When it comes to lifting weights, having carbohydrates during the training session does not seem to improve performance. Another common Intra-Workout used by many people is BCAAs. These same amino acids can also be found in typical protein sources like beef, chicken, and whey protein. So when you already consume enough quality protein in a day, your diet will provide enough BCAAs, and taking BCAAs in the middle of your workouts won’t improve results. Pretty much the focus should be during your intra-workout phase should be staying hydrated. So now we are in the post-workout period. Say you maintain 3-4 protein servings per day. That means you consume a protein source every 4-5 hours of your waking day. If you had a pre-workout meal 1-hour before training and you train for an hour, you basically have 2 or 3 hours in which you can plan your next protein serving. So you don’t have to be rigid about your post-workout meal. The post-workout meal can simply be the next meal you would have in your day. So if you trained in the late afternoon after work, your dinner can serve as the post-workout meal. In this meal, having a balanced mix of protein, carbs and, fats is what I would suggest for most people. ------------------------------------- SCIENTIFIC REFERENCES: Training Fasted VS Fed: https://pubmed.ncbi.nlm.nih.gov/30707... https://pubmed.ncbi.nlm.nih.gov/32174... Protein Distribution Importance: https://www.ncbi.nlm.nih.gov/pmc/arti... Intra-Workout Carbs Research: https://pubmed.ncbi.nlm.nih.gov/18545... Hydration and Performance: https://pubmed.ncbi.nlm.nih.gov/17909... BCAAs Not Needed: https://www.ncbi.nlm.nih.gov/pmc/arti... ------------------------------------- Music by Ryan Little - Lovesick. (Nomad's Heart) - https://thmatc.co/?l=3484FA7D