Sport info overload - help w/ nutrition & workouts plz

Sport Fitness
I

i3uddha

0
argh..

my head is spinning :confused::jump1: from all the info & details you can get into when managing nutrition & workout regimens etc.

In the meantime as I try & absorb the massive amount of info.. thought
I'd ask if anyone would be kind enough to give me some simple specific advice..

my goal is to lose/burn fat and tone up.

Currently the marjoity of my workout schedule is in the late afternoon.
weight training 2-3 days a week and cardio 3-4 days a week.
some days we incorporate both (lifting then jog after)


my question, is what would you reccomend eating before / after
the workout, depending on what day it is (cardio vs weights)

I allready have started to plan my dinner "meal" after working out vs before.

but I know you need fuel b4 and after - just what exactly?
(proteins vs carbs)

and should I eat my meal right after workouts or wait a few hours?
 
I want to know the same thing. so far though I have learnt you need simple carbs before
a work out that can be tunred into energy really easily (when I say simple I mena none processed carbohydartes, I may be wrong but I use fruit, some ppl say wheat biscuts and stuff, but like you I want to know the right things)

After my work out, and only on work out days, I have a low carb protein drink (20 g protien, lots of nutrients, multi vitemans in it etc). Then I wait about 45 min and have dinner. I try to get some protien into my dinner (chicken, steak perhaps now pork) and veggies.

But my diet is **** and I am not happy with my progress.

May as well pass info on so the other guys who have posted like a million times don't have to, pls let me know if I got anything wrong.
 
Last edited:
Thank you so much for the reply bro...

i did very similar to your routine last night. I had fruit before my workout.
immediately after lifting - i had a 200 calorie protien bar. then after a run waited about an hour an had dinner. Chicken / veggies. it seemed to work great.

hope to get more feedback from the forums...
thanks again..
 
Complex carbs only before: You don't need anything else, so don't bog your stomach down with other food. Just eat some carbs that have a moderate GI, so they will supply you with energy before and during your workout.

Simple carbs and protein after: You need simple carbs (Maltodextrin is the best) immediately after your workout to spike your insulin, along with at LEAST 30g protein.

Post workout I'll drink down 2 glasses of water, each with 1 scoop of chocolate whey making for 46g protein, and I'll eat either a small bowl of frozen blueberries, or half a roll of sweettarts (I think same as smarties in US). Sweettartes are one of my favorite candies, and I recently discovered they are basically flavored maltodextrin/dextrin.
 
Last edited:
You should be having protein with every meal if you wish to get bigger gains. There are many articles written about how having protein just after the workout is beneficial but you will produce way bigger gains by having proteins all day. Try balancing your whole diet based on what you are trying to accomplish.
 
MarkMyWords said:
His goal is to lose fat. But I still agree that protein should be in every meal.
Click to expand...
yes.. my goal is to lose fat..


Thanks all.. I'll encorporate ur suggestions..
I have noticed a small difference in waiting to eat dinner till after working out.
not as bogged down. and as long as I eat something small b4 hand
(like a bannana etc) Im good to go.

also been noticing, Im less hungry so i'm able to control portions easier.


Thanks much.. ive been going steady for about 3 months & have defenitely seen results. Since joining the forums & reading up on all this info -
it feels like I'm able to make things more "efficient" and work even better.
 
You must log in or register to reply here.
Back
Top