As everyone knows, the diet plays a very important role in the bodybuilder’s life. Each dish is properly prepared in terms of the amount of calories and basic macronutrients. Undoubtedly, the 2 most important meals are the peri-training, ie pre-workout and post-workout meal. But what should you eat so that the effects of hard training are the best? Find out what should be the 2 most important meals during the day!
What should a good meal be like?
In order to think about the impressive body structure, large muscles and low body fat content, you should take care of the right diet. To build muscle we need the right building material that undoubtedly is protein. Do not move without it.
Our muscles are, after all, a protein structure consisting of amino acids, the supply of which is necessary. In addition, you should take care of their appropriate quantity and quality.
Each meal of a person caring for his muscles should therefore contain a wholesome protein. It is only on this basis that you can lay out your nutritional plan.
It is difficult to determine which meal is the most important without knowing the person’s day plan. It can be different for everyone. Most simply, the two most important meals during the day for active people thinking about the development of their muscles is a pre-workout meal – preparation for training and a post-workout meal.
I deliberately named a pre-workout meal for training. Depending on whether it is the first meal of the day or the next, it may look different.
If this is our first meal should consist of
– wholesome protein
– complex carbohydrates (source of energy), which will gradually supplement muscle glycogen
– fatty acids, or an alternative source of energy for carbohydrates, they also save muscle glycogen
It is good to drink a protein supplement directly before exercise. It will provide essential amino acids without straining the digestive system, as is the case after a solid meal.
If the pre-workout meal is not the first one during the day, the next one does not necessarily contain carbohydrates (provided that we have provided them with an earlier meal). The supply of muscle glycogen stored in the muscles is enough for intensive training. However, it is necessary to adopt a source of protein with the addition of fatty acids (a good solution may be coconut oil, which contains MCT fat – a great source of energy).
An example of a meal preparing for training can be
– oatmeal or whole grain pasta (as a source of carbohydrates)
– lean poultry meat or protein supplement (as a easily digestible, wholesome source of protein)
– coconut oil (source of fat)
It is worth adding a portion of vegetables or fruit (depending on the purpose of the workout) to improve your digestion.
Directly before the workout, it is worth taking branched BCAA amino acids in the amount of 1g / 10kg body weight or as mentioned earlier to drink a sheikh of whey protein (unless we drank it in the previous meal) in order to deliver BCAA.
Meal after meal
The second most important meal of the day is the one after training. The importance of a post-workout meal is invaluable. What’s more, before we eat this meal, it’s worth taking care of muscle glycogen replenishment. For this purpose, it is best to consume easily digestible carbohydrates eg in the form of a carbo nutrient in the amount of 0.5 g / 1 kg body weight (this amount is an individual matter and depends on the type of figure and the training period). It is only after supplementing the carbohydrates that we reach for the nutrient from whey protein, which quickly provides the necessary amino acids. A post-workout meal should also contain a substantial amount of carbohydrates (rice, sweet potatoes, potatoes, but also fruits) and a good source of protein (lean meat or fish). In this case, it is better to avoid fats, because they can slow the absorption of other ingredients.It is after physical exercise that the best time is for supercompensation of muscle glycogen. A hungry organism is more eager to store it, and we should use it to approach more energy and energy for the next training session.