Nutrition time and strategy:

protein:

source: from

 Whey protein [hydrolysis, separation and concentration] / protein protein:

The crack of dawn: from

 The first thing in the morning is to feed the muscles with amino acids after being hungry throughout the night.

Pre-workout: from

 It is important to provide a ready-made source of fuel for our muscles before exercise. This means that the body is mainly composed of glycogen and protein. Once these are broken down during long training sessions, our body actually begins to break down muscle tissue into its sub-optimal fuel source.

After exercise: from

 Rapidly promote muscle repair during 1 hour [after exercise] anabolic window to restore and grow.

Simple carbohydrates:

source: from

 Simple carbohydrates absorb quickly and hit our blood faster, leading to insulin spikes, including white bread, white potatoes, sugar, sugar and some types of fruit.

The crack of dawn: from

 The first thing after being hungry all night. At night, the liver's glycogen stores are depleted, so turning to muscle tissue is the next best source of fuel. Wake up with fast carbohydrates and whey protein to promote protein synthesis and prevent muscle breakdown.

After exercise: from

 Use glycogen as a fuel to train your body during your training. The goal is to restore glycogen levels during the anabolic window by one hour [after exercise] by rapidly digesting carbohydrates. When you soar your insulin at this time, your body will not consume fat like muscle, it will enhance muscle recovery and growth.

Complex carbohydrates and fats:

Compound carbohydrates:

source: from

 Complex forms of carbohydrates include whole grains, oatmeal, wholemeal bread, whole wheat bread, whole wheat pasta and sweet potatoes.

Composite carbohydrates should be consumed 3-4 hours before the HIT period to provide a continuous source of fuel throughout the game or session. They should also be ingested in small amounts throughout the day to increase the body's metabolic rate and form a balanced diet.

fat:

source: from

 Good omega 3 fats include salmon, tuna, sardines and anchovies. Monounsaturated fat is another form of good fat, including nuts, olive oil and avocados.

Quality fat should be added to a balanced diet to achieve the desired health benefits. If you consume saturated fat, it should come from whole food sources such as beef, pork and chicken legs instead of fried foods or snacks. Fat should not be consumed before or after exercise because it takes a long time for the body to break down this macronutrient as a fuel. It is important not to delay the delivery of more important fuel sources to the muscles to help restore and grow.

Please refer to the Australian Dietary Guidelines for food sources to implement this strategy.

Nutritional principles that increase muscle size and strength – part 2 was originally published on Spring