Before every workout, you must eat something for sustainable energy if you want to get through an intense workout.
Eat 1 to 2 hours before a workout.
Eat something whole, and unprocessed.
A high protein shake, and low glycemic carbs, are a great option for your pre workout meal.
Also, taking creatine before a workout is a good idea. This will increase muscle endurance and can help with your lifts.
You want something that will sustain you, and give you energy. High sugar will only make you feel lethargic, and most likely will cause you to not want to train as hard. Save the high sugar foods for after your workout.
Aim for foods on the low glycemic index for your pre workout meal. Things like:
Post workout nutrition
The meal after your workout is one of the most important meals of the day. As a weight lifter, what you put into your body after your hard training can determine your results.
Always eat immediately after your workouts, or at least within 30 minutes of weight training if your goal is to build more mass.
If you are at a gym, pack a recovery meal, it's important for growth.
Things to bring:
A protein shaker - This is important for easy access and for someone to whip up a quick recovery shake, high in protein.
Bring a Tupperware container and fill it with 1 or 2 servings of your favorite whey protein.
For carbs, you could bring an apple, grapes, a bananna...
Liquids are easier for you to digest. Keep this in mind for your post workout recovery meal.
You want the muscles to spend less of its time focusing on digestion, and most of its time on recovery.
When you consume a recovery meal consisting of liquid carbs, and proteins, you reassure that the body will in fact get immediate, fast recovery, with its favorite energy sources: Glucose and amino acids.
Supplements for mass
Did you know that we created a free E-book specifically for people who are looking for the cheapest, and the best supplements on the market?
We recommend downloading this huge list of the best supplements on the market. It will help you make better decisions for your next supplement purchase. Here you go:
Now, having said that... what is the best supplement?
Hands down, creatine, whey protein, multi vitamin, and even nitric oxide boosters can be a good addition to your supplement cupboard.
For creatine, regular monohydrate does very well.
For whey protein, go for whey protein isolate.
And don't forget L-Glutamine...
If you feel you aren't getting enough protein in a day, buy L-Glutamine powder, and just take it throughout the day.
L-Glutamine is very important for muscle maintenance. If you feel like you don't get enough good protein sources on any given day, L-Glutamine may be just the thing to help you out.