SHAKE IT UP

Consuming liquid nutrients is not the only path to success, but it can lead to great results before and after exercise.

 Gainer shakes are an excellent opportunity to add carbohydrates to your nutrition about your workout. You can order dextrose and maltodextrin in bulk from various companies. Add these sugars to whey protein, which contains no carbohydrate. Many companies offer products which are primarily simple carbohydrates, but also contains components of recovery and growth as creatine and glutamine. They may also be added to a protein shake.

 If you still want to eat normal food around workout, I head to a fast-digesting carbohydrate sources. Eat a waffle, banana, a few slices with jam or add one Coca - Cola to protein shake. You can make a mix of rice cereal and protein shake that will not only provide you quick carbohydrates, but also improve the composition of the protein.

Avoid fiber and fat after a workout, as they slow down the absorption of simple carbohydrates and proteins.

 About an hour after your meal after training, consume wholesome food with protein, complex carbohydrates, healthy fats and fiber. A good example is steak and potatoes plus salad with olive oil and vinegar.

Below there are examples of pre-workout and post workout shakes, which you can do before going to the gym.

Pre workout

• 500-600 milliliters of water
• 30-40 grams of whey protein
• 60-80 grams simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine

 NOTE: Drink half of the mixture before your workout and continue with the rest during training 

After training 

• 500-600 milliliters of water
• 30-50 grams of whey protein
• 60-100 g simple carbohydrates (in a 2:1 ratio to the protein)
• 5 grams glutamine
• 2-3 grams of creatine