One of the most often asked questions about working out is what you should eat both
before and after you work out. The biggest confusion seems to come when you want
to figure out whether you should eat carbohydrates or protein, and when you should
have each.
This isn't an easy question to answer, because it's all about what you as a bodybuilder
need. There are number of replies to this question, and the right one depends on
what your fitness goals are and what your present fitness level is. First, you need
to figure out what you want to work toward. Then, you can figure out what you need
to eat both before and after your workout.
Some common goals when working out are losing fat, gaining muscle mass, or maintaining
your present fitness level.
If you are looking to lose fat, you fall into one of two categories; you're either:
a) fit or relatively so and want to lose just a little weight; or you are b) heavier
and want to accelerate your fat loss as much as possible.
In each of these cases, pre- and post-workout suggestions in regard to food consumption
would differ as follows:
The first person, person A, would benefit from consuming a protein shake with essential
fatty acids such as those contained in flax seed oil, but low in carbohydrates.
If you have trouble consuming food or drinking before a workout, then you can also
consume two egg whites plus one whole egg. After your workout, eat a balanced meal
comprised of healthy carbohydrates, essential fats, and lean proteins. In addition,
you'll want to consume plenty of high-fiber greens. If you can't eat a meal after
your workout, then consume a protein shake made with protein powder and frozen fruit,
with a little flax seed oil added. Alternatively, a banana with peanut butter is
also a good choice.
The second person, person B, could work out on an empty stomach. It would be fine
to have a light meal before training, but not necessary. One of the best ways to
work out if you are in this situation is to work out first thing in the morning
before breakfast with your stomach empty, then after your workout have a breakfast
of oatmeal and eggs, plus a grapefruit.
If you're looking to gain muscle mass, then you want to consume pre-workout proteins
such as fish, chicken, or a protein shake, and/or almonds. After you eat, wait at
least a half an hour before you begin to train.
Consuming a meal after you train is an optimal situation, but you can also have
a shake made with protein or with a meal replacement powder; you can also have a
banana with peanut butter or almond butter, and/or milk and oats as well. Any of
these can replace breakfast, lunch or a snack.
If you simply wish to maintain where you are, simply consume a plain protein shake
and have a banana before your workout. This will give you a burst of energy that
will help you complete your workout with plenty of gusto. It is ideal if you eat
a meal after your workout, but if you don't want to or can't, then get some complex
carbohydrate and protein into your system, with something such as a protein shake
and a whole-wheat slice of bread, or something similar.