Different training hours – what to eat?

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Do you belong to people whose daily schedule is variable? You are not able to determine the hours of exercise on the next day due to other needs? Do you work on changes and you have to practice at different times of the day? If you belong to these people, check at what times of the day you should take meals so that the trainings are fully effective.

Bodybuilding is not just professionals who persist from their own body. It’s also a whole bunch of people who have personal life outside the gym. Some learn, others work on regular hours, and still others have to reconcile shift work with strength training. There is also a lot of other duties that prevent you from training at standard times of the day. Is there a permanent way to help each person choose meals depending on the time of training?
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Yes of course. There are a number of rules that will allow you to compose meals so that the results are the best. Of course, each way of feeding is good in its own way if we only provide the body with the necessary nutrients. However, there are ways to speed up the effects. They are known by every trainer and dietitian. Therefore, many people reach their opinion to get the most out of training.
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If you want to be in full strength during training, and after completing it in the shortest possible way to get back to full fitness, be sure to read the following rules
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What to do to “squeeze” as much as possible?
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The most important rule – if you do not have much time during the day – prepare all the meals the previous day, in the evening. Thanks to this, you will not avoid any of the meals, even if you do not have too much time to consume it.
If you have an unexpected trip – do not skip meals. You can always use ready-made sources of all macronutrients available in virtually any store. Protein – cottage cheese, smoked salmon, carbohydrates – rice wafers, fats – a mixture of nuts. Each of these products will be available at most gas stations.
Despite the usual patterns, monitor your body. If the trainer tells you “After training, eat a large amount of fat”, and it will affect you negatively – change it. Observation of your own body is the basis in this sport.
You do not have to limit yourself to 5 products in your own diet. Each product can be replaced with another one with a completely different taste. Many bodybuilders do not care about the taste. Food is a building material, not a delight for the palate. If you are looking for meal replacements, know that there are a lot of them.
Stick to the specific caloric pool. If the calculations came out to you, that you must consume, for example, 3500kcal per day, then stick to it. Do not try to avoid significant differences in their consumption. If, however, a sudden “accident” occurs, fill the calories with another meal or the next day. The weekly balance MUST agree.
Eat full-value, least-complex products. They are the closest to the human stomach, so the effects of taking them will be the best.
Provide a minimum of 1.8g / kilogram body weight of good quality protein. It is the most important macronutrient when viewed from the perspective of a bodybuilder.
Eat carbohydrates, especially around training. Carbohydrates are the main source of energy for the body. Try to avoid carbohydrates just before sleep if your training does not occur the next day in the morning.
Never forget about healthy fats. They are responsible for keeping all hormones at full capacity. Do not allow to think that this macronutrient, due to its name, is responsible for the deposition of fat in the body.
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Below are some dietary suggestions, depending on the time of training
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Morning training – For those who prefer training just after waking up.
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Meal 1 (before training) -30gram whey protein
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TRAINING
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Meal 2 (immediately after training) – 20gram of whey protein, 2 bananas
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Meal 3 – 100gram parabolic rice, 200gram chicken, 150g vegetable salad with 15ml olive oil
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Meal 4 – 100 grams of buckwheat, 200 grams of chicken breast fillet, salad with 10ml of olive oil
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Meal 5 – scrambled eggs with 5 eggs, 200grams rye bread, 100g vegetables
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Meal 6 (before going to sleep) – 20grams of peanut butter from cashews, 30gram of whey / casein protein
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Training at noon – for people training in the morning.
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Meal 1 – scrambled eggs with 5 eggs, 200grams rye bread, 100g vegetables
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Meal 2 (before training) – a portion of BCAA
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TRAINING
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Meal 3 (after training) – 50 grams of whey protein, 2 bananas
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Meal 4 – 100gram parabolic rice, chicken 200gram, salad with 150g vegetables with 15ml olive oil
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Meal 5 – 100 grams of buckwheat, 200 grams of chicken breast fillet, salad with 10ml of olive oil
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Meal 6 (before going to sleep) – 20grams of peanut butter from cashews, 30gram of whey / casein protein
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Evening / night training – for people training late in the evening.
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Meal 1 – scrambled eggs with 5 eggs, 200grams rye bread, 100g vegetables
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Meal 2 – 20grams of peanut butter from cashews, 50 grams of whey / casein protein
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Meal 3 – 100 grams of buckwheat, 200 grams of chicken breast fillet, salad with 10ml of olive oil
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Meal 4 (pre-workout) – 20grams of cashew nut butter, 30gram whey / casein protein
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TRAINING
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Meal 5 (immediately after training) – 30gram whey protein, 2 bananas
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Meal 6 (before going to sleep) – 100gram parabolic rice, 200gram chicken, 150g vegetable salad with 15ml olive oil (In this case, do not be afraid to consume carbohydrates at bedtime. They are necessary after a hard workout!)
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In all of the above examples, I used the same meals but with a changed order. As you can see, proper meal manipulation allows you to plan the day for everyone, regardless of individual responsibilities.
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Posted on: August 6, 2018

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