Timing Your Nutrition Around The 3 Critical Workout Windows

TIMING YOUR NUTRITION AROUND THE 3 CRITICAL WORKOUT WINDOWS Goals • Reduce muscle protein breakdown • Reduce muscle glycogen depletion • Reduce post-workout cortisol levels • Reduce immune system suppression HORMONAL CHANGES Eat o.25 grams of fast-digesting PROTEIN and o.50 grams of slow-digesting CARBS per pound of bodyweight Epine- phrine Testo- Insulin sterone Goals • Replenish muscle glycogen stores • Eliminate metabolic waste products • Reduce muscle protein breakdown • Increase overall muscle protein synthesis * MILK Eat o.25 grams of fast-digesting PROTEIN and 0.5 grams of slow-digesting CARBS per pound of bodyweight, 1 hour after you train and repeat again 4 hours after you train Examples of FAST-digesting proteins are egg whites, protein powder, chicken, turkey or white fish. Examples of SLOW-digesting carbs are brown rice, quinoa and oatmeal • Continue to stimulate protein synthesis • Continue to prevent protein breakdown • Continue to maintain an anbolic state Goals Eat a meal every 3-4 Hours .3g protein, .4g carbs and .3g of fat/pound of body weight MILK VINCE DEL MONTE FITNESS vincedelmonte fi t nes s .c om Growth phase Anabolic Phase Energy phase 18 to 24 hours after your workout 1-4 Hours AFTER your workout 1-2 Hours BEFORE your workout » TIMING YOUR NUTRITION AROUND THE 3 CRITICAL WORKOUT WINDOWS Goals • Reduce muscle protein breakdown • Reduce muscle glycogen depletion • Reduce post-workout cortisol levels • Reduce immune system suppression HORMONAL CHANGES Eat o.25 grams of fast-digesting PROTEIN and o.50 grams of slow-digesting CARBS per pound of bodyweight Epine- phrine Testo- Insulin sterone Goals • Replenish muscle glycogen stores • Eliminate metabolic waste products • Reduce muscle protein breakdown • Increase overall muscle protein synthesis * MILK Eat o.25 grams of fast-digesting PROTEIN and 0.5 grams of slow-digesting CARBS per pound of bodyweight, 1 hour after you train and repeat again 4 hours after you train Examples of FAST-digesting proteins are egg whites, protein powder, chicken, turkey or white fish. Examples of SLOW-digesting carbs are brown rice, quinoa and oatmeal • Continue to stimulate protein synthesis • Continue to prevent protein breakdown • Continue to maintain an anbolic state Goals Eat a meal every 3-4 Hours .3g protein, .4g carbs and .3g of fat/pound of body weight MILK VINCE DEL MONTE FITNESS vincedelmonte fi t nes s .c om Growth phase Anabolic Phase Energy phase 18 to 24 hours after your workout 1-4 Hours AFTER your workout 1-2 Hours BEFORE your workout »