Seven-point eating three-point training before and after training

**What to Eat Before Training?** Eating the right foods before a workout is essential for maximizing energy and performance. The ideal pre-training meal should include fast-digesting protein, such as 20 grams of whey protein powder, along with slow-digesting carbohydrates like fruits, oatmeal, or whole-grain bread. These foods help maintain steady energy levels and support muscle function during your session. It’s best to consume this meal about an hour before training. You can also add a small handful of nuts, such as almonds or peanuts, for extra healthy fats and sustained energy. This combination helps boost physical strength, supports muscle recovery, and keeps insulin levels low, which encourages fat burning during exercise. **How to Arrange Your Post-Training Diet?** After a workout, your body needs nutrients to repair and grow muscles. It’s important to consume quickly digestible protein, like 20–40 grams of whey protein, immediately after training, along with fast-absorbing carbohydrates. A popular formula used by athletes is consuming 0.65 grams of carbs per pound of body weight post-workout. This helps deliver amino acids to muscles, promoting recovery and growth. This meal also increases insulin levels, which helps drive nutrients into muscle cells, suppresses catabolic hormones, and enhances testosterone’s anabolic effects, leading to better muscle gains. **Can You Just Take Whey Protein After Training?** While whey protein is excellent for quick absorption and muscle repair, combining it with casein protein—known for its slow digestion—can enhance results even further. Studies show that taking both whey and casein together after training leads to greater muscle growth compared to whey alone. Casein provides a steady release of amino acids, helping your muscles recover over a longer period. **How to Plan Your First Meal After Training?** About an hour after training, you should focus on a balanced meal made from whole, slowly digested foods. Include lean proteins like chicken, fish, eggs, or dairy, along with complex carbohydrates such as sweet potatoes, brown rice, or whole grains. Add plenty of vegetables like broccoli, spinach, or cabbage to support digestive health and provide essential vitamins and minerals. This type of meal ensures your body continues to receive nutrients for muscle growth and overall recovery.

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