all right we are here we’re down at the Muscle & Strength headquarters and a lot of questions are being thrown out there of course through my emails and of course Facebook and Instagram and when I’m on the road traveling and this past weekend a lot of people ask you know what’s the best pre and post-training meal basically uh you know my diet everyone knows I’m a big eater obviously in many years I eat a lot of food I now am downsizing quite a bit eating half the food.
I used to eat and now allowing myself to really just you know focus on clean eating a lot less carbohydrates a lot less protein so whereas I used to try to take in you know 75 grams of protein per meal I take anywhere between 40 and 50 grams my carbohydrates used to be up to 3 grams per pound of bodyweight where I’d eat almost a thousand grams of carbohydrates a day now I just really kind of take my carbohydrates
first thing in the morning first meal pre-workout and post-workout so I’m going to talk a little bit about mainly about post and pre-workouts you really should eat a solid meal one hour before training and what I like to do is my favorite like. a pre-workout meal would be an hour before I’ll have probably
eight ounces of chicken breast plain grilled and probably a cup and a half of white rice people always ask that distinguished them you know what what do i what do I need brown rice or white rice I’ve always stuck with white rice I know brown rice contains a little more fiber but I think you know accordingly to what my body needed that the white rice seemed to work the best for me and that’s basically my pre-workout meal I always take that in one hour before I train and I go to the gym on the way to the gym
I’ll either take you to know my pre-workout like I mentioned the amino pump, of course, bring my thing a protein with me do my training session take my whatever supplements I take you like I mention amino pump or branched-chain amino a lot of training finish off the workout with a protein shake which contains about 40 to 50 grams of protein usually around two scoops of total protein and then I’ll follow up probably 15 minutes after the protein after with a carbohydrate source such as Gatorade or some sort of simple sugars really to restore glycogen in the muscle and then
within one hour after training.
I make sure I get one solid meal and it would probably be a repeat of what I ate prior which will be chicken and rice I might have some fish sweet potatoor baked potato anything that really will help obviously restore the protein in the body but most importantly your carbohydrates your body will need carbohydrates to restore glycogen that you burn during the workout obviously very important for you guys trying to put on muscle or the women that’s even just trying to maintain more of a tighter look you have to always eat carbohydrates after the training let your body restore glycogen and of course reset itself and then more necessarily the meals after that they can consist of protein and more vegetables green vegetables preferably obviously,
some carbohydrates depending on what balance you’re trying to find with your body but those pre and post-workout meals are so so crucial along with the supplementation pay close attention to it you know makes you add that detail in there you put so much time in the gym in the training and the workouts which you know could be anywhere from one hour to two hours in the gym you need the fuel around the workouts really focus on the diet and you will succeed and you will continue to improve and that’s the only way you’re going to do it all that combination together and just keep trying