The Nutritional Fix That Could Change EVERYTHING
Now, you know that nutrition is an important part of the cycle. In fact, I know that you know, because of all of the emails and Facebook messages that you send. Messages such as ‘I’ve been at this for 3 years and I’m still not ‘there’… yet’ are not uncommon. You already know about the meal plans and workouts for abs program. You also know how each meal is structured. But today, you’ll learn how and why that meal structure can be the ultimate fix for your lack of lean muscle gains (The lean muscle gains is what will make you ‘look’ the way you want to look). And it’s all about what foods you eat…
- After Your Workout (Immediately)
- After your workout (A few hours after)
- What you eat before you go to bed
Post Workout Nutrition
The key to building lean muscle without the unnecessary build up of excess fat is to avoid high glycemic foods. Because that will cause your insulin levels to spike, which will eventually lead to a build up of fat.
However, the post workout period is a time where you WILL want to spike your insulin levels.
Because this is when your body moves glucose into your muscles and liver to replace lost glycogen. And you will of course want to do this as quickly as possible. Slow digesting low glycemic foods won’t do it, but fast digesting high glycemic foods will.
The Carbs And Proteins Are Combined Together For A Good Reason (@Your meals)
Some people state that you should separate your carbs/proteins. But there have been studies (And my own personal experience) that prove doing the opposite is much more beneficial in order to build solid lean muscle gains. Resulting in:
- An improved response from insulin
- Improved glycogen re-synthesis
- A reduction in muscle damage
- Improved protein synthesis
- A reduction in cortisol (The stuff that kills muscle gains)
- An improved response from your Androgen receptors
- High glycemic carbs (fruit) and Whey protein
- A bowl of rice or cereal with half fat milk and a protein shake (A few hours after)
Pre-workout And During Workout Nutrition
What happens if you plan to go on a long drive with a low amount of gas in your car? You’ll run out, right? Which is why pre-workout nutrition is even more important than what you eat post workout.
You’ll eventually destroy your car engine if you treated every trip like that. And your body works the same way. So if you haven’t fueled properly prior to working out. Don’t workout!.
Now, here’s why this is important. You already know the benefits of consuming carbs and proteins together. But did you know that by doing this at the pre-workout stage will reduce cortisal levels and the break down of muscles for a massive 48 hours after you have finished your work!
Crazy right. (Remember, your goal is ‘keep’ muscle)
Total calories = How much you lose/gain
Macro-nutrients = What you will lose/gain
Don’t forget it. (@Don’t lose muscle)
It’s the same as your car engine. Treat it right over the long haul and it will last longer and you’ll get more value out of it.
So in short, consume….
- Slow digesting carbs/protein a few hours before you workout
- Fast digesting carbs/protein right before you workout
- Fast digesting carbs/protein right after
How To Work Out How Much You Should Consume?
The K.I.S.S formula
- Your weight in kg ( e.g. 90kg)
- Multiply by 1g/kg for carb amount = 90 grams carbs
- Multiply 0.5g/kg for protein amount = 45 grams of protein
- Split that amount into 2 parts
- One for pre workout and one for post workout
So that could be 30 – 50 grams of whey with 80 – 100 grams of maltodextrin and 3 – 5 grams of creatine. And zero fat, as that slows down digestion.
Your daily meal plan may look like this (Based on a 90 kg individual)
(Notice the zero fat intake around the times that you workout?)
Night Time Food
Now that we have our pre and post workout nutrition set up so that we will be feeling the effect for days after. We now have to make sure that we don’t destroy that process by taking care of the that long fast break that happens when you sleep. Here’s the simple formula. (I covered this in a recent email, but here it is again for those who missed it)
Casein + other forms of casein - Not great for protein synthesis, but great for preventing muscle break down, especially when combined with other caseins, as this makes for difficult digestion. 30 – 50 grams, cottage cheese, some healthy fats and no carbs will do the trick.
Animal protein - Egg whites, skinless chicken, tuna and many others listed in the lifestyle diet ebook. These foods digest a lot slower than typical ‘whey’ protein, so these good old natural foods are great if supplements aren’t your thing. Or if you’re allergic to them. Just eat a very small portion.
This will help save the muscle that you prepared for growth earlier.
If you aren’t
- Already following the meal plans
- Are struggling to get the results you want
Then not combining your foods could be one of the things holding you back.
Again…. Macro-nutrients = What you will lose/gain (Keep that lean muscle
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