You want to eat a pre-work out meal around 2- 3 hrs before your workout (protein takes average 3 - 4 to digest) so this way you have a nice steady source as you destroy your muscles. Also make sure your pre-workout includes carbohydrates so you have energy and can have a hardore workout.

 

AFter the workout you want to right away have a quick protein source (shakes are a good pic) and some rapid digesting carbs (some people do dextrose) because a combination of protein with quick carbs maximizes protein synthesis and muscle growth. This has been proven by several studies.

 

About 2 hours after the workout the have your post workout meal with lean protein and good carbs.

 

I study this topic a lot and this has been my conclusion. Hope this helps!

You want to eat a pre-work out meal around 2- 3 hrs before your workout (protein takes average 3 - 4 to digest) so this way you have a nice steady source as you destroy your muscles. Also make sure your pre-workout includes carbohydrates so you have energy and can have a hardore workout.

 

AFter the workout you want to right away have a quick protein source (shakes are a good pic) and some rapid digesting carbs (some people do dextrose) because a combination of protein with quick carbs maximizes protein synthesis and muscle growth. This has been proven by several studies.

 

About 2 hours after the workout the have your post workout meal with lean protein and good carbs.

 

I study this topic a lot and this has been my conclusion. Hope this helps!

I actually hate to be so controvertial but the ammount of glycogen a bodybuilder etc uses in a typical workout doesnt warrent the level of "glycogen replenishing" that some people think. Also as we know the post workout anabolic window that suppliment companies tell you about being 1hr post workout etc is bogus. This is not the case as protein doesnt digest that fast and studies have shown that protein sythesis is elevated for 24-48hrs post workout, depending on the person. Therefore we could say that as Erica said the preworkout meal with its protein digesting 3-4 hours after consumption is the most likely to actually feed our muscles post workout. Actually having written this it isnt as controvertial as i thought, the posts above pretty much fit with the research I have found! Just remember weight gain and loss is all calories in vs. calories out. 

Hi all,

 

What's the best moment to eat before and after a workout and how long should be between the pre-workout meal and the workout and the post-workout meal?

 

Thanks

You want to eat a pre-work out meal around 2- 3 hrs before your workout (protein takes average 3 - 4 to digest) so this way you have a nice steady source as you destroy your muscles. Also make sure your pre-workout includes carbohydrates so you have energy and can have a hardore workout.

 

AFter the workout you want to right away have a quick protein source (shakes are a good pic) and some rapid digesting carbs (some people do dextrose) because a combination of protein with quick carbs maximizes protein synthesis and muscle growth. This has been proven by several studies.

 

About 2 hours after the workout the have your post workout meal with lean protein and good carbs.

 

I study this topic a lot and this has been my conclusion. Hope this helps!

It sure helps! I think I have my pre and post meals in order. I eat 1,5-2 hours before my workout and after my workout I eat something Dutch called 'Kwark'. There's no English translation for it, but it's low in fats, average in carbs and very high in protein. I eat 500gr of it after my workouts. Sounds good to me!

thank you so much. I workout at home, nobody ever taught me anything. I learn thru the internet, and if there are any ways I can help boosts my gains i'll do it. Great info. i'll be doing this from now on.

Could you add Milo to Skim Milk powder for a good post workout/ pre- Bedtime Shake? I train an hour or so before I get to bed. or what about Muelsi/granola? the reason I ask this is,  I work on an oil rig and we are sometimes (quie often) limited to what choices we have. 

I know Skim Milk Powder is high Protien ( Casien, perfect for night time) Low in Fat and does have a few of Carbs( milk sugars) and thinking the Milo would just add a big of the "quick"  absorbing sugars even though they are refined which I know is definately not perfect. 

 

Just thinking.

I am also using BSN Syntha 6 and Cell mass post work out. Cell Mass ASAP after then about 10mins later my BSN. 

 

Sounds like you are doing it right! And this Kwark sounds pretty good to me!!!! :)