Often, breakfast or the first meal of the day is considered to be the most important. For your average, everyday person this does hold some truth. But for the hard-working, diligent trainer, that first meal of the day is only the catalyst to initiate growth and energy production.
A closer look at a meal plan designed to spur on muscle-growth and enhance recovery would stop and focus on the meals before, after, and during a workout, otherwise known as your “Peri-Workout Nutrition.”
These three meals, when utilized intelligently and decisively, will not only provide a constant flow of quality nutrients to growing muscles but also set you apart from all of the people around you spinning their wheels in the gym because they have not yet been introduced to this sophisticated level of nutrition.
What should my Peri-workout nutrition look like?
The key process in this is to provide constant energy to the body never leaving it in a fasted state. You need to have a sufficient supply of energy (in the form of glucose) and a steady stream of amino acids (from protein) flowing through your body constantly if your intentions are muscle growth.
To do this effectively, timing will be the key. You should have the first of these three meals roughly 45 minutes to an hour before training. This is commonly known as the pre-workout meal. It will allow the body to metabolize the nutrients you’ve given it and produce the energy required to make it through an intense workout.
Once at the gym, it’s time to start consuming your next meal, also known as the intra-workout meal. This meal should be in liquid form, and your goal is to sip on this drink continuously all throughout the workout, finishing when your last set is complete.
Finally, your post-workout meal is up next, and again I believe another liquid-based meal is in order here for quick absorption and fast results.
Pre-Workout Meal
As most bodybuilders and trainers do not like the feeling of something sitting heavy in their stomachs before going to the gym, this meal does not have to be large in quantity, but it does need to have the required nutrient content to be really effective. Make a shake that contains 2 scoops of VP2 Whey Isolate, about a quarter cup of oatmeal, and a tablespoon of natural peanut butter. With this combination, you’ve given yourself a carb, fat, and protein source and all the energy and amino acids you need to prime your body for the attack it’s about to receive.
Intra-Workout Meal
Again, as previously stated, most people don’t want something sitting heavy in their stomachs and especially so during training. For this reason, you should look at sipping on a drink that contains a mixture of 2 scoops of DGC and one scoop of VP2 in at least one liter of water. This will provide more energy and amino acids to working muscles and keep you well hydrated during your session.
Post-Workout Meal
Ok, your workout is over, and it’s time to feed the beast. You’re going to want fast-acting, quick-absorbing nutrients to initiate the recovery process. I like the idea of another liquid meal here which again contains 2 scoops of VP2 Whey Isolate, 5-10 grams of GL3 l-Glutamine, and another scoop of DGC. As well, throw in a serving of R-ALA 200 for its insulin potentiating effects.
If you are serious about your training, and I know you are if you’re reading this column, this nutrition protocol is a must-have to make in the world of bodybuilding. It is a highly sophisticated level of feeding, gym proven as well as scientifically proven to be effective. Be consistent with it; give it time to work and enjoy a level of training you’ve never experienced before!
