This is a guide for your Pre Workout Nutrition needs and also your Post Workout Nutrition needs as a bodybuilder or amateur weight lifter. There are 4 recommendations depending on the intensity and style of your weight training workout or routine. The High Intensity Workout can be described as over an hour and a half of just lifting weights and weight training multiple body parts, more than usual. The next is the Everyday Workout or Average and would be your typical routine that can last between 45 minutes up to an hour and a half. Next would be the Standard Workout plus Cardio and then a Cardio Only Workout for cutting.
High Intensity Workout
Part of the goal here is to prevent muscle breakdown and avoid extreme energy deficiencies. Pre Workout consume 20 grams of protein and 40 grams of slow digesting carbohydrates such as whole grain bread, wheat products, brown rice or fruit. For Post Workout consume 35 grams of protein and 60-80 grams of faster digesting carbs such as sugar or white bread.
Pre Workout consume 20 grams of protein and 30 grams of slow digesting carbs. Post Workout consume 30-40 grams of protein and 50 grams of fast digesting carbs.
Standard Workout plus Cardio
Preworkout will be about the same as the Everyday Workout but add about ten more slow digesting carbs. Post Workout is also similar to the Everyday Workout but again you will need to replenish with more fast digesting carbs, add another 10-20 grams for proper nutrition.
Cardio Only Workout
Pre workout consume only 10-20 grams of protein and no carbs at all. Post workout nutrition should 25-40 grams of protein and 45-60 grams of fast digesting carbs to replenish.
Well there you have it adjust your nutritional needs accordingly based on your workout program.