What should I eat after training?


By their very nature in bodybuilding training, rest breaks are relatively long. In addition, the average bodybuilder is based on a high-carbohydrate diet, so the whole day continuously provides a source of energy with different kinetics (pasta, cereal, rice, meat, snacks, vegetable and animal fats). In fact, in addition to extreme cases, the supply of carbohydrates during strength training does not make sense. This is a particularly bad idea if you have a problem with body fat, and your goal is to reduce body fat. Strengthening the ejection of insulin sabotages your target and causes disruption of hormone management. 

Remember that the main component of gels, gainers, carbo or other preparations for athletes are maltodextrins with fast kinetics (contrary to the assurances of maltodextrin producers, they are actually breaking down quickly to glucose). What’s worse, some sports products contain even dextrose and fructose! It can have disastrous effects on the aesthetics of your figure. When it comes to protein given during training – there is again no reason to use a similar solution. Some trainers (I would even say visionaries) have developed the concept of intra-workout (during work), where in the middle of the session amino acids or carbohydrates are provided there. As for me, this is an unconvincing solution – including because there was a negligible benefit from BCAA administration, e.g. in long-term 6,7. 

If you have 2-3 workouts during the day, probably whey protein (0.3-0.4 g per kilogram of body weight, ie 30-40 g of protein for a 100-kg player) and carbohydrates (0.6-0.8 g per kilogram of body weight, 60-80 g for a 100 kg player) administered after the end of the session will be particularly important for quick regeneration. It should be added that a long time after the end of intensive work assimilation of nutrients is impaired (adaptation of the body to the effort, blood supply to organs and muscles) – so, it is worth to wait with the consumption of foods with a sturdier consistency. People who have one strength training daily will completely satisfy their post-workout meal, they do not necessarily have to rely on nutrients. 


You can read also: What to drink during workout? Hydration rules during exercise.

Posted on: January 29, 2019

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