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Research shows that when athletes eat slower digesting carbs they not only have more energy and less fatigue during exercise but also burn more fat during training and experience less hunger throughout the day.
Protein shakes are often considered supplements, but they are important meals to be consumed at critical times of the day.
Drink a shake with 20 gram protein (either whey protein or a mix of whey and casein) along with about 40 grams of slower digesting carbs. Eating throughout the day helps you both gain mass and stay lean by ensuring there is a steady supply of energy and amino acids fuelling your muscles.
Tom venuto burn fat, feed muscle fat loss support, Burn the fat recipes burn the fat calorie calcs burn the fat workouts burn the fat macro calculator burn the fat foods burn the fat goal success kit. Fat burning & muscle building: ultimate conditioning, Free newsletters need help achieving your fitness goals? One expert recommends consuming about 20 grams of protein, or about one scoop of protein powder, right after a workout.
Although mainstream nutritional guidelines recommend less than half a gram of protein per pound of bodyweight for the average person, research shows that athletes, especially those concerned with adding muscle mass and strength, need to roughly double that amount. Research shows that diets higher in fat, particularly monounsaturated and saturated) appear to maintain testosterone levels better than low fat diets. They are stored in your muscles as glycogen, keeping your muscles full and large, and fuel them during workouts.


In the 30 minute preworkout window eat slow carbs in the form of oats, fruit, or granary bread along with your protein shake. Whilst your diet should consist of mostly unprocessed, whole foods, a protein shake can sometimes be a great option. In the 30 minute post workout window drink another 20-40 grams of liquid protein, and 60-100 grams of faster digesting carbs.
If you pick out on a 1200 cal lunch, you”ll be less likely to eat 2-3 hours later and could gain the wrong kind of weight. Eating slow digesting proteins and healthy fats make a good option, as they help slow digestion and provide a steady supply of amino acids, thereby minimising the body’s tendancy to break down muslce. While leucine is the most important for instigating muscle growth, all three work as a team to provide more energy, strength and muscle size, and even curtail fat gain. Many scientists, doctors and nutritionists agree that creatine works well for most athletes, regardless of age, gender or race.
Edxcellent protein choices would be mainly animal proteins such as beef, chicken, dairy, eggs, fish and turkey.
If you burn more calories than you consume your body will go into conservation mode and won’t support new muscle growth.
For most meals stick with slow-digesting carbs such as beans, oats, sweet potatoes, vegetables and whole grains. Immediately post workout you should have fast releasing carbs such as a sports drink, white bread or baked potato, along with some protein.


Some good pre bed snacks would be 30-40 grams casien protein in a shake or 225 grams of low fat cottage cheese plus 2-3 tablespoons of flaxseed oil or peanut butter, or 50 grams of mixed nuts. BCAAs boost energy levels during workouts because they’re used by muscles and they prevent the brain from recognising fatigue.
Hundreds of studies show that creatine is not only highly effective but also completely safe.. Minced beef, steak (for saturated fat), avocados, flaxseed oil, mixed nuts, olives, olive oil,peanut butter, mackrel, salmon, trout, walnuts, pumkin seeds all make for good fat sources.
This will help prepare your muscles for the ensuing training session, as well as a head start on the muscle recovery process. Taking it can help you gain upto 10 pounds of lean muscle and boost your strength in the gym by 10% in just a few weeks with zero side effects.
The fast releasing carbs will help spike insulin, which inturn drives carbs into muscle cells to be stored as glycogen which will help fuel the next workout, and helps amino acids get to muscles to help build muscle protein. Take 5-10 grams in your pre and post workout shakes and also consider taking 5-0 grams with your first and last meals of the day.



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