One very important thing is to keep your metabolism high, meaning eating all day. Sounds wierd but eating all day can make you lose fat.
The trick is to eat the right foods at the right time. As soon as you wake up in the morning you need protein and carbohydrates(fuel and building blocks) these, when consumed will bring your body out of catabolic state.
Fasting overnight for several hours while sleeping depletes your body’s glycogen reserves(your last meal) and your body will start to slow down your metabolism and actually start to break down your own muscle(catabolic) and use it as fuel. Your muscles are a liability to your body in a catabolic state.
Meaning your muscles require large amounts of energy, even at rest, your body will try to conserve energy by reducing muscle mass, thus reducing the calories needed to fuel your body. Eating protein rich food along with a good source of carbohydrates refuels your body, kickstarts your metabolism and stops the catabolic process(muscle breakdown).
Its best to exercise about 1 or 2 hours after eating, this gives time for your body to digest the food and fuel up.
Now, during your workout you deplete your glycogen reserves again, thus restarting the catabolic process. Wait until after your workout, immediately after your workout to drink that protein shake, along with some fast digesting carbs.
Some people use dextrose or maltodextrin or both. I use real food like instant rice for carbs and egg whites for protein as these are digested quite quickly, not as quickly as whey and dextrose/maltodextrin but I like real food, lay off the fat here because it slows down digestion which is not what you want at this time.This again stops the catabolic process and also starts chemical reactions that stimulate your body to repair and build more muscle.
Muscle burns calories, alot of calories, your body doesnt really want more muscle because you will need to eat more food to keep them, more protein.
Now, you need to eat again about 1.5 hours later because that protein shake is digested so fast that it only lasts about 1 hour, you need real food now, again more protein and more carbs to stimulate muscle growth, slower digesting protein and carbs are preferred now to fuel and repair and build your body over a longer period.
Chicken and brown rice works great, dont forget veggies for vitamins throughout the day. Before you go to sleep drink milk or eat cheese, cottage cheese is best, because they contain a very slow digesting protein called casein, this will protect your muscles most of the night, but remember to eat protein and carbs again when you wake up to stop that catabolic process again.
Never workout unless you have eaten, or else your body will breakdown your muscles much sooner than if you did eat. Staying hydrated is very important, digesting food and building muscle requires water. 5 or 6 meals a day every 3 hours will keep your metabolism up, thus burning more calories throughout the day, even at rest.
Rest is important between workouts. I was working out for almost 2 months with no results, I was exercising before I ate and I didnt know about anything about preworkout or post workout nutrition. Ive been eating properly pre and post worrkout for only 2 workouts and there is noticeable gain in muscle mass already.
Navigate into Supersite and look in the left menu for “nutrition” click this and look for pre workout and post workout nutrition. I am soooo happy I found this site or my workouts will have been in vain.
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