Guest Model THANH:Maximize The Training Effect
When implemented properly and consistently, strategic pre- and post-workout supplementation can greatly increase the effectiveness of your training. Without optimum nutritional strategies, the body’s response to training can only be considered a compromise at best.
From this perspective, training and diet cannot be considered as separate factors. The food and supplements that you take, and the work that you faithfully perform in the gym, are both part of your training. Remember it's not the athlete who trained harder who wins, it will be the athlete who trained smarter.
Pre- and post-exercise nutrition is critical if one wants to maximize the anabolic effects of exercise. The pre-exercise meal should be high in a quickly digestible protein. This will ensure high delivery of amino acids to the muscle tissue. Carbohydrates can also be taken in to minimize glycogen loss and suppress catabolic hormones. Fat should be avoided pre-exercise unless the exercise is for endurance. The post exercise meal should consist of carbohydrate, protein and perhaps a small amount of essential fats, in a form that is easily and quickly digestible. There are many meal replacement products that fit the bill. Just pick the one you like the most. Don’t worry about sugar content because right after a workout, fat storage is not a big issue. A liquid meal is the most practical method of post-exercise feeding although it is probably not essential.
The ratio of macronutrients depends somewhat on the nature of the training session. An emphasis on high glycemic carbs, complete readily digestible proteins such as whey, egg, or high quality casein, and essential fats such as fish or flax oil will meet the criteria for an effective post exercise meal.
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