When should I eat to achieve greater results when lifting weights?
357687
I follow this routine and it has served me very well. It's more important to replenish glycogen stores post-workout than have protein immediately. Most studies show that the absorption of protein is optimal 45min to 1 hour post-workout.\n\n\nPre-workout\nAbout 45 to 60 minutes before your workout, eat a small, easily digested meal composed of complex carbs. This can even be a liquid complex carb shake (Myoplex sport). It will help control your blood glucose during your workout and help give you the energy to get through it.\n\nDuring Workout\nUnless you are running hard for extending periods of time, gatorade is completely unnecessary and can actually hamper your workouts. Stick with water, about 6-8 ounces every 30 minutes. \n\nPost-Workout\nWithin 10 minutes of finishing your workout, you should again be having some form of complex carb or carb shake. Don't miss this window to replenish glycogen stores.\n\nAfter 1 hour\nLean meat or fish with light veggie and more water.
416872
The best way to put on that kind of weight is to work out and eat like you've been. But........if you don't want to lift weights and are an active person by playing sports, here's what you should eat:\nMornings, yogurt, bananas, whole milk and oatmeal.\nlunch, steak or chicken breasts (at least three), more bananas and ice cream.\ndinner, fish or pasta, potatoes and fruit.\nThese meals should definetely help you put on weight. Also, don't eat 5 times a day like you've been. Eat only three times a day.\nGood luck.
469993
Obviously, you want to gain muscle. In order to do that, you must train them using heavy resistance. The rule of thumb is, in order to gain weight, you must eat more calories than you burn. I'm willing to wager that you're a tall skinny guy, correct? So your metabolism is probably very fast and you have a hard time gaining weight. I recommend doing barbell curls and/or close-grip chin-ups (palms facing your face). Your goal is to do 3 sets of each exercise, with a weight you can handle for no more than 10 repetitions. If you can do more than 10 repetitions, add more weight. Using barbells or dumbells may be easier for you to use, in the beginning, opposed to body weight exercises like the chin-up. However, you should still try to implement the chin-up. It develops good biceps strength and size as well as good upper back stength and size. The most efficient way to gain weight, is to incorporate the squat, deadlift, and bench press. These are movements refered to as, compound movements. The reason is, they stimulate multiple muscle groups when you perform them. The more muscle you stimulate, the more growth potential you have. So eat a lot of good quality food like: rice, potatoes, green vegetables, fruit, eggs, lean meat, and nuts. Learn to read food labels to know how much energy/calories are in the foods you eat. Start eating about 3000 calories a day for the first week. If you're gaining weight, keep the calories the same until you stop. If you're not gaining weight, add 500 more calories. It's reasonable to add 1-2 lbs/.5kg-1kg per week, of body weight. Good luck!
333604
If you want to build some muscle, slow down on the cardio. When you lift weights and do rigorous cardio at the same time,  you won't benefit yourself either way because your energy systems will be competing. But rather, lift as you usually do, eat well, proteins and etc, but when you do cardio, make sure you do it at a comfortable pace, try to not to get your heart rate up very high at all and you'll be able to build muscle easier.
789837
some people need to have small snack before working out for the energy which would be 30minutes-1 Hour before working out.\n\nSome eat after working out as well:\n\nThat's the time to load up on carbs-After Exercise\n\nA sweaty workout depletes the stores of fuel (called glyeogen) in your muscles. So replenish them by chugging some OJ or eating half a bagel. And do it quickly: studies show your body makes new glyeogen most readily in the 15 minutes after exercising. if you miss that window, you might not be as strong for your next workout. To get an extra glycogen boost, throw in some protein, too-like peanut butter on crackers, or a few slices of turkey on wheat bread. protein also helps repair and build your muscles after strength training. No snacks available ? At least drink plenty of water or a sports drink to replace what you sweat out : from "Health September 2006"
252406
if by working out you mean lifting weights, then definately hinder. if you mean doing cardio, it helps you lose fat if you do cardio on an empty stomach. however, some people lose a good amount of muscle mass by doing this so it is your risk.\n\nlifting weights on an empty stomach hinders muscle gain because you lack the strength neccessary to stimulate your muscles and induce growth. You have been asleep for 8 hours and your body is starving and craving for nutrients so why not feed it? eat a good high protein and complex carb breakfast at least before working out.\n\nid like to expound on the strength neccessary to stimulate your muscles and induce growth. This means that your muscles grow due to an increase in the amount of stress put upon it. If you constantly lift for 50lbs for 10 reps and 3 sets for a whole year do you think you would get any bigger? no. this is because you are not putting added stress on your muscles and therefore they have no need to grow. It is only by pushing you muscles to their very limit every single time that muscle growth and hypertrophy is achived. This, in turn, is very harrd to do on an empty stomach. where are you going to get all that energy neccessary for maximum output if you havent eaten anything in the last half day(8-12hrs)?
773538
You should eat at least 6 egg whites including 1 with yolk or you should consume about 53grams of protein after an hard workout. for example: drink a protein shake immediately. and than one hr later eat 2 chicken breasts with conjunction with healthy carbs. keep doing it for every 2-3 hours. You will see some results.\n\ngood luck!!!!
357830
Actually, both. Have a small, protein-rich snack (protein bar/ protein shake), about half an hour before your workout, and then eat a small meal with lots of protein and some carbs an hour after your workout for optimum results.
332005
no, maybe a little snack an hour or so before working out. Eating right before a workout is not good because your body won't be as quick, or strong due to the digestion process happening.
478991
EAT MORE!!! Eat more meals per day. For example, your typical 3 square meals, but make it 6 total meals but smaller portions that add up to what you typically eat per day. Take out or minimize simple sugars (regular soda, sweets), and saturated fats. Make sure you drink at least 124 oz. of water a day and do some weight lifting. The more TIMES you eat, the faster your metabolism; the more muscle you have, the more calories you burn.\n\nI don't mean you should go to the gym and try to get bodybuilder size, but any amount of weight training is great. The faster you lose the weight, the faster you will gain it back(and maybe gain more!!). On average, it is only healthy to lose 1-2 lbs. a week. Any more than that, you're actually losing muscle. Your weight tends to fluctuate 5-9 lbs throughout the day anyways, due to water intake and food.
675861
It al depends on what your goals are.\nIf your goal is to build strength and increase muscle, then you will want to lift first. Reason being: you have more energy, this will allow you to lift at optimal levels.\n\nDoing cardio afterwards would be reccomended.\n\nnow this rule is not set in stone. You have to switch up the program every once in awhile.
432197
The answer is in your question. No heavy meal right before the workout! Try some fruit and an energy bar or some good(not sugar) cereal. Reboost w/some grub after your shower and you're good to go. I eat six small meals through the day to keep the metabolism pumping w/out overloading.
1054315
If you are trying to gain muscles mass, the answer is both, but more so, one in the morning, one after your workout and one 30 min before bed. If your workout is in the evening, take one mid afternoon.\n\nWithout doing much, you could start by reading Mens Health and Muscle & Fitness Magazines. Both are published by Joe Weider Inc. Both have great workout routines in them and advice on diet, fitness, health, supplementation.\n\nI would reccomend that you start by hitting the weight room, 4-5 times per week. Lifting with Compund exercies first, then isolation exercises. 4-5 sets of each, with 1-2 of them being warm up exercises. 9-12 rep range is good for muscle mass, and definition and stamina. Rest each body part 4-7 days. So if you do Chest on monday, dont do it till at least friday.\n\nWhen it comes to supplementation you will use the minimum:\n1 multi vitamin pill per day\ntribulus\nWhey protein or whey protein isolate. Depending on allergies, you may want to use a Soy protein. you should use 2-3 grams of protein per kilogram of bodyweight in your daily diet to gain muscle (you still need to lift weights though and stick with it. It takes a long long time. It took me 2 years to put on 35 pounds of muscle.) Take some in the morning when you wake up, mid day, and as part of your post workout drink.\nI would also reccomend taking L-Glutamine as part of your post workout routine.\nTake something with creatine. This stuff is well documented. I would reccomend BSN Nutrition NOxplode. IT has creatine, arginine, and others as well as nitric oxide. Take this for your pre workout routine, about 30-45 minutes before your workout. It takes awhile for your body to absorb the creatine.\n\nThat should be the core of your supplement routine. Do not rely on the protein powder to get you all of your protein in a day.\n\nRemember to do cardio at least 3 times a week 60-75% of your max heart rate (MHR) which is 220-your age. for about 30 min each session. If i do legs, I do cardio after. Sometimes I will split it, 15-20 min before, 15-20 min after. You have to burn the fat to show your hard work!!\n\nDo abs at least 3 times a week. focus more on form and crunching the muscle, than how many reps you do.\n\nTHis should help.\n\nIf you need more advice, feel free to email me at crazycanuck7901@yahoo.com I would be glad to help you out.\n\nBA in Health and Fitness, Certified Personal Trainer, Wellness Specialist with the YMCA.
1078628
Actually to avoid gaining weight it is best to eat no later than 6 p.m. and it is better to workout prior to eating as your metabolism is already increased by working out, your dinner will be consumed by your body faster.
571737
Simple, muscle fatiguing. Lift what feels like a bit of a strain but not much. This is your lean muscle grade. Now lift 25% more than this range--this will "fatigue" your muscles and cause them to set up for more work, ie bulking up. Of course, eat an hour after this strenuous workout to replenish the muscles with the loss of glutamine that will occur. YOu should see results in just two weeks!
860726
I think it really depends. I would probably ask a personal trainer this question. From my personal experience, I eat something light before I work out. Like half a penut butter sandwich, and drink a glass or two of water, so I have some energy to burn while I'm working out. I hate feeling like I'm starving while I'm working out so I like to eat something before hand. Now, if you DO want to eat something afterwards, it's best to eat some lean, red meat, so that you get protien and iron in your system to help your muscles bounce back from working out. \n\nThe only time I don't eat before I work out is when I go to the gym early.... like 5:30 AM early.... simply because I am not a morning person and the last thing I want to do is focus on eating as well trying to work out, too.\n\nGood luck!
370183
That really depends on your goals.  What are you trying to accomplish in your training sessions?  What energy system is your focus?  The answers to these questions will dramatically change the rest period in between sets.  For example, if your going for power and less than 5-6 reps, then you need to rest a minimum of 3-5 minutes to replenish the phosphagen system.  If your going for strength and you're at around the 6-10 rep range, then you'll need about 1-2 minutes to replenish glycogen-lacic acid.  If your going for endurance, then your talking about no more than 30s.  \n\nSo your goals for each of your training sessions and the loads you are lifting will definitely dictate your rest periods.  Take too long or too little a rest period, and you may miss the window to properly stimulate the muscle for that set.