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However,
nutrition timing for bodybuilding is not nearly as important as the
hype suggests.
The bottom line is to
make sure that your aggregate daily nutritional needs are met by the time your
head hits the pillow, regardless of timing and frequency of eating.
In
this article, I will offer practical recommendations for timing nutrition
around training sessions and address questions like when to drink
protein shakes.
Your
actual needs will vary depending on your size, genetics, duration and intensity
of your training, and of course… your personal goals.
Consume approximately
15-20% of your targeted daily nutrition 2 hours before and 25-30% after a
workout (for a total of 40-50%) is optimal, specifically
on days you train hard. And if you’re trying to pack on size, I recommend
sipping on vegan protein shake throughout your workout.
The
reason why I recommend not as much food intake before, versus after, is because
to digest more food would require more energy, in turn can render you with less
energy to work with for the training session. In other words, eating a lot
before a workout can make you feel tired and sluggish.
You
may also want to take BCAAs (branched chain amino acids) before,
during, and after a workout if you’re on a calorie restricted
diet during a cutting phase (fat-loss period).
Otherwise,
if you’re eating enough food and protein, I don’t think it’s
necessary.
To
use myself as an example: I weight 230 lbs so my targeted daily amount of protein is approximately 230 grams to maintain my
current size and strength. Therefore, I would consume the higher end of 69
grams of protein (230 x 30%) within the 2-hour window before hitting the
weights, and then another 69 grams of protein within the 2-hour window
afterwards.
Side
Note: If I want to gain 5lbs of muscle and weight 235lbs I would consume 235
grams of protein a day. You always mirror/match your protein intake with the desired body weight.
It’s
important to note you don’t have to eat 1 meal with the full 69 grams of protein, you can option to break it up so that 2
hours out you can have a larger meal with 40 grams, and then an hour out have
another meal with 29 grams of protein. Personally, I like to split it up for more balanced energy levels and it
tend to feel more comfortable on my digestive system, but everyone’s different
so just respond to what your body is telling feels best.
Please
keep in mind nutrient timing is just one tool we have
in our bodybuilding toolbox. And like everything we can apply in life, context
is an overriding factor, which is why I specifically indicate a percentage of
your targeted daily nutrition because depending on your
personal goals you will have different dietary needs.
For instance, a female bikini competitor has different
goals and nutritional needs than a male bodybuilder. Or, a vegan endurance runner has different goals and nutritional needs than a pescatarian powerlifter.
Nutrient timing isn’t the magic bullet to create explosive
results per se, but it is tried and true fundamental. It will certainly assist
you in becoming a more physically effective version of yourself in
fitness.
Protein, Carbs, and Fats
Protein
Consuming protein a couple hours before, and after, a workout
pumps amino acids into your system at the most optimal time your body needs it.
This increases your muscle and strength building capacity in a big way. This is
also why we take the BCAAs in parallel with this timing.
Carbs
Consuming protein a couple hours before, and after, a workout
provides energy and enhances your training whether it’s high intensity or lower
intensity. When consumed with protein, carbohydrates increase protein synthesis
and stimulates the release of insulin. And personally, I suggest you avoid any
of those sugary carb drinks, they are simply unnecessary. Bananas or apples are
a much healthier option.
Fats
Fats don’t fuel training sessions per se, that’s what carbs are
for, but they do slow down our digestive system. To be clear, fat doesn’t
reduce the benefits of protein and carbohydrate intake within our 2-hour window
of training either. It comes down to the individual and how it affects you
energetically. In this case, if it feels good…do it!
When to drink protein shakes?
In the past, many fitness experts recommended fast acting
proteins like whey… the logic behind this was that the more quickly amino acids
get pumped into your muscles, the more effective it was after a workout. More
recently, some experts suggest that fast-digesting proteins may get absorbed
too fast because they’re in and out of the bloodstream so quickly that protein
synthesis doesn’t get a good chance to do it’s thing.
It
is my observation that protein powders aren’t necessarily any better, or worse,
than whole food protein after training.
So it comes down to convenience and preference. However, I
suggest that you try both a few separate times, be mindful of how they make you
feel, and journal about the experiences. At the end of a 1-2 week trial period,
go with the option that makes you feel the best energetically.
Portions
in Practice
This example can be used for both before and after training, but
keep in mind this is more of an example for maintenance versus growth. To
reiterate, your portions will vary depending on your weight, type of training,
and your personal goals. These can be consumed in one meal or broken up into
two meals:
For Men:
·
3 handfuls of protein
·
3 handfuls of vegetables
·
2 handfuls of carbs
·
2 thumbs of fats
For Women:
·
2 handfuls of protein
·
2 handful of vegetables
·
1 handful of carbs
·
1 thumb of fats
*Sometimes after an intense training session you might not feel
like eating. No worries, you can option for a protein shake and some fresh
raw veggie juice all the same.
For
more ideas related to nutrition timing for bodybuilding, watch this video - The Best Science-Based Diet to Build Lean
Muscle (ALL MEALS SHOWN!)
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Nutrition Timing for Bodybuilding
