Tips to organize your food intake to your training schedule

eating-schedule-workingoutThe most talented athletes in the world of fitness are distinguished because they have strict habits in their diet and training, but not only based on the number of calories and macro-nutrients consumed, or exercises, repetitions and weights lifted but also seeking to create that balance where food is complemented with exercise, creating the best results.

Based on this idea, then we provide some tips to adapt your mealtimes, according to the time at which you train.

If your training is at 8:00 AM
Pre-Workout Food  – 7:00 a.m.

  • Instant oatmeal
  • A slice of bread
  • 450 ml water
  • A glass of fresh orange juice
    • Immediately after training

To maximize recovery, take 1 cup of your favorite protein powder after training.
Post-workout breakfast

  • 2 cups of popped corn natural milk, ½ sliced banana and a handful of raisins.
  • 3 or 4 egg whites cooked
  • 1 small potato
  • 450 ml water

Tips to maximize results

  • Performance is improved upon hydration before exercise
  • Given that the body can tolerate digestion, according to each person, it is best to vary among other day, and choose the one that best suits yourself.
  • Must be ruled foods like fruits, because they contain fructose is metabolized at a slower rate than glucose.
  • The post-workout meals should have a ratio 3: 1 between carbohydrates and proteins to replace glycogen stores used during exercise, producing amino acids for optimal muscle recovery.

Training at 12 noon
Pre-Workout Food – 10:30 a.m.

  • 1 orange
  • Or ½ cup of cooked oatmeal with milk
  • ½ banana
  • A handful of raisins or strawberries
  • 450 ml water
    • Immediately after training

To maximize recovery, take 1 cup of your favorite protein powder after training.

Post-workout meal

  • 1 piece of meat between 110 and 220 grams
  • Mixed greens salad
  • 1 glass of fruit smoothie with a scoop of protein powder
  • 450 ml water

Tips to maximize results

  • If you train at noon, it is advisable to make a meal, about two hours before training, and not just breakfast daily.
  • The pre-exercise meal should be in grams carbohydrates, according kilos of body weight. That is, if you are a man weighing 80 kilos, then you should consume 80 grams of carbohydrates.
  • The temptations of junk food can be prevented by keeping the nutritious food at hand to satisfy that feeling of hunger between meals.
  • Upon completion of training, food intake should have a ratio of 3: 1 with respect to carbohydrates and proteins for lost glycogen and produce amino acids to maximize muscle development.

Training – 6:00 PM
Pre-Workout Food – 4:30 PM

  • 1 orange
  • 200g of turkey meat
  • 450 ml water
  • Immediately after training

To maximize recovery, take 1 cup of your favorite protein powder.

Post-workout meal – 08:00 PM

  • Between 110 and 220 grams of lean meat, chicken or fish
  • 2 cups cooked pasta or rice
  • Mixed Vegetable Salad
  • 450 ml water

For those who train after 9 PM

  • To increase the size of muscle mass, you must have a pre-workout meal with carbohydrates in grams as the weight in kilograms of the athlete. That is, if a man weighing 80 kg, then you should consume 80 g of carbohydrates.
  • Consuming carbohydrates nothing completed the exercise. Post-workout should be high protein but carbohydrate-free foods are not ideal for maximizing muscle growth.
  • Before bed, we recommend drinking a shake with 20 grams of whey protein, a teaspoon of flaxseed oil and a glass of orange juice.

Additional tips to increase muscle volume

  • Take one tablet of antioxidants before the workout
  • Eat a citric fruit to stock up on vitamins and fibers
  • Eat foods rich in alanine such as meat or fish after the workout
  • Eat a portion of protein at every meal