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Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein
and carbs, the two most critical nutrients of your pre- and postworkout meals — and break them down into three categories: gold (best),
silver (second best) and bronze (you get the point).
PREWORKOUT
GOLD: Supplement
Combo
■ WHEY PROTEIN
—Fastest-digesting
protein available
WHEN: Within 30 minutes
before workouts
WHY: To boost energy during your
workout, decrease muscle breakdown,
and enhance recovery and muscle
growth postworkout.
HOW MUCH: 20 grams
■ WAXY MAIZE — A slow-digesting,
complex carbohydrate product
WHEN: Within 30 minutes before
workouts (mix with whey protein)
WHY: Provides long-lasting energy
that won’t inhibit fat burning during
the workout.
HOW MUCH: 20-40 g
SILVER: Supp/Food
Combo
■ WHEY PROTEIN
—See above
■ APPLE — A slowdigesting
carb
WHEN: Within 30 minutes
before workouts
WHY: Slow-digesting fruits provide
long-lasting energy for the workout and
won’t inhibit fat burning. Polyphenols
in apples can enhance fat burning and
muscle strength.
HOW MUCH: 1 large (110 calories, 0 g
protein, 30 g carbs, 0 g fat)
BRONZE: All Food
■ CHUNK LIGHT TUNA — A low-fat, faster-digesting, whole-food
protein
WHEN: About 60 minutes
before workouts
WHY: Whole food takes longer to
digest than whey, so you’ll need to give
yourself a solid hour before training to
get some of that protein digesting.
HOW MUCH: 5-oz can mixed with 1 tbsp
fat-free mayo (136 calories, 28 g protein,
2 g carbs, 1 g fat)
■ ORANGE — A slowdigesting
carb
WHEN: 30-60 minutes before
workouts
WHY: Long-lasting energy for
workouts that won’t inhibit fat
burning. Vitamin C in oranges can boost
nitric oxide levels.
HOW MUCH: 1 large (86 calories, 2 g
protein, 22 g carbs, 0 g fat)
POSTWORKOUT
GOLD:
Supplement Combo
■ WHEY PROTEIN —
Fastest-digesting protein
available
WHEN: Within 30 minutes
after workouts
WHY: Critical for boosting
muscle growth.
HOW MUCH: 20 g
■ CASEIN PROTEIN — A slowdigesting
protein
WHEN:Within 30 minutes after
workouts
WHY: Taking casein with whey protein
after workouts boosts muscle growth
better than whey alone.
HOW MUCH: 20 g
■ VITARGO — A complex
carbohydrate that is actually very fast
digesting
WHEN: Within 30 minutes after
workouts (mix with protein powders)
WHY: Digests faster than sugar and
boosts insulin higher for better recovery
and muscle growth after workouts.
HOW MUCH: About 35-70 g
SILVER: Supp/Food Combo
■ WHEY PROTEIN — See
above
HOW MUCH: 40 g
■ GUMMI BEARS — A fastdigesting
candy
WHEN: Within 30 minutes after
workouts
WHY: These candies are mostly sugar
— they digest rapidly to boost insulin
levels and enhance muscle recovery
and growth.
HOW MUCH: 20-40 Gummi Bears
(135-270 calories, 3-6 g protein, 30-60 g
carbs, 0 g fat)
BRONZE: All Food
■ CHOCOLATE MILK — Milk
with chocolate syrup and sugar
added to it
WHEN: Within 30 minutes after
workouts
WHY: Boosts protein synthesis after
workouts almost as well as whey
protein. Stick with whole milk — full-fat
milk is better at boosting muscle
growth than skim or low fat.
HOW MUCH: 3 cups (624 calories, 24 g
protein, 78 g carbs, 24 g fat)
and carbs, the two most critical nutrients of your pre- and postworkout meals — and break them down into three categories: gold (best),
silver (second best) and bronze (you get the point).
PREWORKOUT
GOLD: Supplement
Combo
■ WHEY PROTEIN
—Fastest-digesting
protein available
WHEN: Within 30 minutes
before workouts
WHY: To boost energy during your
workout, decrease muscle breakdown,
and enhance recovery and muscle
growth postworkout.
HOW MUCH: 20 grams
■ WAXY MAIZE — A slow-digesting,
complex carbohydrate product
WHEN: Within 30 minutes before
workouts (mix with whey protein)
WHY: Provides long-lasting energy
that won’t inhibit fat burning during
the workout.
HOW MUCH: 20-40 g
SILVER: Supp/Food
Combo
■ WHEY PROTEIN
—See above
■ APPLE — A slowdigesting
carb
WHEN: Within 30 minutes
before workouts
WHY: Slow-digesting fruits provide
long-lasting energy for the workout and
won’t inhibit fat burning. Polyphenols
in apples can enhance fat burning and
muscle strength.
HOW MUCH: 1 large (110 calories, 0 g
protein, 30 g carbs, 0 g fat)
BRONZE: All Food
■ CHUNK LIGHT TUNA — A low-fat, faster-digesting, whole-food
protein
WHEN: About 60 minutes
before workouts
WHY: Whole food takes longer to
digest than whey, so you’ll need to give
yourself a solid hour before training to
get some of that protein digesting.
HOW MUCH: 5-oz can mixed with 1 tbsp
fat-free mayo (136 calories, 28 g protein,
2 g carbs, 1 g fat)
■ ORANGE — A slowdigesting
carb
WHEN: 30-60 minutes before
workouts
WHY: Long-lasting energy for
workouts that won’t inhibit fat
burning. Vitamin C in oranges can boost
nitric oxide levels.
HOW MUCH: 1 large (86 calories, 2 g
protein, 22 g carbs, 0 g fat)
POSTWORKOUT
GOLD:
Supplement Combo
■ WHEY PROTEIN —
Fastest-digesting protein
available
WHEN: Within 30 minutes
after workouts
WHY: Critical for boosting
muscle growth.
HOW MUCH: 20 g
■ CASEIN PROTEIN — A slowdigesting
protein
WHEN:Within 30 minutes after
workouts
WHY: Taking casein with whey protein
after workouts boosts muscle growth
better than whey alone.
HOW MUCH: 20 g
■ VITARGO — A complex
carbohydrate that is actually very fast
digesting
WHEN: Within 30 minutes after
workouts (mix with protein powders)
WHY: Digests faster than sugar and
boosts insulin higher for better recovery
and muscle growth after workouts.
HOW MUCH: About 35-70 g
SILVER: Supp/Food Combo
■ WHEY PROTEIN — See
above
HOW MUCH: 40 g
■ GUMMI BEARS — A fastdigesting
candy
WHEN: Within 30 minutes after
workouts
WHY: These candies are mostly sugar
— they digest rapidly to boost insulin
levels and enhance muscle recovery
and growth.
HOW MUCH: 20-40 Gummi Bears
(135-270 calories, 3-6 g protein, 30-60 g
carbs, 0 g fat)
BRONZE: All Food
■ CHOCOLATE MILK — Milk
with chocolate syrup and sugar
added to it
WHEN: Within 30 minutes after
workouts
WHY: Boosts protein synthesis after
workouts almost as well as whey
protein. Stick with whole milk — full-fat
milk is better at boosting muscle
growth than skim or low fat.
HOW MUCH: 3 cups (624 calories, 24 g
protein, 78 g carbs, 24 g fat)