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What/When/How Much
WHEN
Throughout the day
Fluids: At least 8 to 12 glasses a day; at least 5
should be water
Breakfast:
The most important meal of the day! Never skip this
meal, it improves both physical and mental performances and
regulates weight.
Have a shake but the shake
isn’t meant to replace breakfast
Meals:
Small and frequent- high carbo/protein meals and snacks-
proper timing is essential for maximum results.
Besides Breakfast all meal
times should be linked to workout times.
Before the workout
2.5 - 4 hours prior (Lunch)
Balanced meal with an
emphasis on carbohydrates and proteins
Half hour to one hour prior to workout
50
grams of slow release carbohydrates and 5 to 10 grams of
protein
(2 PB n
J sandwiches and a Gatorade is a perfect pre-lifting
meal!!!)
You
should also drink one of your three shakes
During lifting
Drink 7
to 10 oz every 10-20 minutes
Fruits
After
Exercise
Fluids: Replace each pound of fluid lost with 16 – 24 oz.
of water or sport drink
Within 30 minutes after lifting
Serving of fast release (high glycemic index)
carbohydrates- increase muscle growth- you are literally
giving your muscle energy to grow.
You
should also have one of your shakes with in 30 minutes
Within
2 hours after lifting
Your
dinner should contain lots of carbohydrates and high quality
protein sources (fish, lean red meat, low fat dairy
products, eggs, ect)
Before Bed
Another
shake
High
Protein snake- such as peanuts or peanut butter snacks
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