What should I eat BEFORE and AFTER 30 minutes of weight training combined with 45 minutes of cardio? -Chris
Well, the first thing you don’t want to do is overeat! Short workout times mean you may be burning as little as 200-300 Calories during that session.
If you’ve had a meal within 2 hours prior, nothing more than a little juice or sports drink is necessary before either exercise. Now, if it’s been 4-5 hours since your last meal, you should eat a small snack (like pretzels and a slice of ham, or apple and string cheese) at least 30 minutes prior. Already at the gym on an empty stomach? Down a light workout drink in the 120-150 Calorie range.
After either form of exercise, one of the small snacks described above is suitable assuming it will be over an hour until your next meal. Alternatively, you can sit down to eat right away if it’s mealtime. Proper nutrition really takes place ALL DAY, not just surrounding the minutes you spend being physically active. The best pre/post workout regimen won’t overcome the nutritional damage caused if you eat greasy, sugary or fried food the rest of the day. – Debbie J., MS, RD
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Eating protein after a workout is supposed to optimize the other side of the same equation by increasing muscle protein synthesis. This boost in protein synthesis after each workout is supposed to increase muscle mass.Protein breakdown is higher after fasted training. Eating soon afterwards will decrease protein breakdown, which may increase muscle growth over time
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