1. Immediately before and during my workout, I gradually drink 20 grams of whey protein and about 50 gms of carbohydrates...a powder mixture. The whey protein is a faster burning protein that your body utilizes immediately to help power you through a workout. I try to choose a carbohydrate that is slow burning and will last the duration of my workout. Read the label...you want something that is or at least mimics a complex carbohydrate.
Some people like to eat food. But eating actual food burns more energy...and this is energy you want for your workout. Also, who wants to workout on a full stomach? If you are training as hard as you should be, you are not going to be digesting that meal much longer...instead you are going to be seeing it on the gym floor.
2. Immediately after training, I take approx. 5 grams of Branch Chain Amino Acids and 5 grams of L-Glutamine. Both of these amino acids are essential in the recovery of your muscles.
3. Within 30 mins. after training, I drink a mixture of 40 grams whey protein and 100 grams carbohydrate. This time, I choose a simple carbohydrate...one that my body will burn almost immediately.
A hard workout will tear down your muscles and deplete your glycogen stores. Before you can rebuild your muscles, you need to replenish the glycogen stores in your muscles and do it fast. This mixture will do just that.
4. Between 90 mins. and 2 hours after your workout, I ingest a minimum of 40 of protein. I get this protein either through food (chicken, steak, eggs, or other meat) or a casein-based protein powder (casein is a slower burning protein). Your glycogen stores are full and it is time to rebuild your muscles. This is the meal that does it.
Put it together and you will be recovered and ready to hit your next workout.
Rarely do I detour from this plan. If I do, it is either by mistake or I am just unable to do it. Let me tell you, nothing irritates me more than not being able to stick to this plan. It is a key to recovery.
Give it a shot!
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