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Bodybuilding Post and Pre Workout Diet Plan

Post and Pre Workout Diet Plan

Bodybuilding Post and Pre Workout Diet Plan

Bodybuilding Post and Pre-Workout Diet Plan:


GAINS

I suggest aiming for a higher protein intake on workout days and prioritizing carbohydrates over fat. Rest days should be lower calorie than training days, continuing the high protein intake but flipping fat and carbohydrate intake.

DIET


Plan your diet for 24-hour rotation of low-calorie intake and normal calorie intake. It's thought that the alternating days of caloric intake, which assists with weight loss fat storage and increasing fat metabolism, to use the regular calorie consumption days.

WARRIOR DIET


The feeding to increase the activity of the Nervous System or the Rest and Digest system, which will help increase the absorption of glucose and assist with recovery.

EFFECTS OF INTERMITTENT FASTING

Not so fast. One short-term fasting study, covering 15-30 hours, demonstrated an increased rate of protein breakdown, the absolute last thing that most bodybuilders and serious gym rats want is to lose any of the hard earned muscle they've lost blood, sweat, and tears over!

BODY COMPOSITION

A decreased metabolic rate may slow down the weight-loss train and quickly derail your cut. More on this in the section aimed at optimizing your IF plan.

EFFECTS ON PERFORMANCE

May have slightly negative effects on aerobic and anaerobic measures, such as running and jump power, faster athletes may experience higher levels of fatigue during training, but this does not necessarily mean a decrease in performance or strength.

EMOTIONAL STATUS

Participants who followed 80 percent calorie reduction and were completing 30 minutes of moderate intensity cardio three times per week were significantly less likely to cheat on their diet than if they were not following IF!

SPECIFIC STRATEGY

Look at the best way to not only achieve your goals but to also optimize and thrive while on the diet! To maximize your exercise performance, it may be best to train immediately prior to breaking your daily fast.

PRE-WORKOUT

CAFFEINE

Not only does a little bit of caffeine before your lift help get you fired up, but a dose of 2-3 milligrams per pound of body weight has been demonstrated to significantly increase upper body strength!

(EGCG)

While minimizing any decreases in metabolic rate observed during periods of prolonged fasting. Dosing of EGCG should be approximately 130 mg per day to increase lipolysis, it may just be easier to ingest approximately 500-1000 mg of green tea extract, with at least 30 percent EGCG.

BETA-ALANINE

The effective dose for beta-alanine is between 3.5 g to 6.5 g per day. In order to avoid flushing or tingling of the skin, try splitting the dosage into 2-3 smaller servings per day.

ESSENTIAL CARBOHYDRATES

In other words, slam about 100 g of dried dates and some EAA right before hitting the iron to maximize your muscle gains.

DURING YOUR WORKOUT
BCAAS

Helping to avoid decreases in protein breakdown, resulting in an enhanced recovery and decreasing central fatigue by decreasing the ratio of free tryptophan to BCAA present in the blood.

POST-WORKOUT

PROTEIN

Resistance training may lead to increased protein synthesis rates. When 5 g of EAA is combined with 35 g carbohydrate, increases in protein synthesis up to 400 percent have been observed.

CARBOHYDRATES

Consuming carbs post-workout will also help restore glycogen levels. If you prefer to snack on actual foods, stick with moderate- to high-glycemic-index foods, such as pretzels, white rice, bananas, and potatoes.

CREATINE

Adding creatine into your post-workout routine may be superior to pre-workout ingestion for body composition and strength gains.

GLUTAMINE

15 gram per day of L-glutamine divided into two 5-gram doses. Consume one dose immediately following training, and a second dose two hours later.

LEAN GAINS

Suggests aiming for a higher protein intake on workout days and prioritizing carbohydrates over fat, rest days should be lower calorie than training days, continuing the high protein-carbohydrate intake daily.
Bodybuilding Post and Pre Workout Diet Plan Reviewed by Bodybuilding Gym on 08:05 Rating: 5

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