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Your muscle repair would come primarily from protein. I used to train quite intensely and this protocol worked for me (timings matter): - 45 mins before workou
by PeterStuer 2y ago
Your muscle repair would come primarily from protein.
I used to train quite intensely and this protocol worked for me (timings matter):
- 45 mins before workout: small bowl of oatmeal with milk
- 30-0 mins before workout start: 1 liter of water pre-hydration
- During workout: 1/2 liter of water per half hour of intense cardio training, less so for resistance
- Straight after workout: double black espresso coffee (high caffeine)
- Hit sauna for extensive slow cool-down, drinking one sports drink (sugars and electrolytes)
- hour later: full meal of mainly lean protein
Never had issues with muscle pains or "fog".
If you go really deep beyond your usual sustain, feeling physically exhausted and needing rest afterwards is normal. Eating your way through it is not the way to go.
- crazygringo 2y ago> Your muscle repair would come primarily from protein. This is a common misconception. Yes, muscles are made from protein, and so you need additional protein to provide new "building blocks". But the process of muscle repair uses a far greater amount of glucose to actually do the work of assembly. Estimates are generally that you need something like 10x as many calories from carbs/fats to build muscle, compared to the actual protein required. So no -- muscle repair actually comes primarily from glucose, if you're measuring calories. But the point is that you need both. If you eat plenty of protein but your blood sugar is low, the muscle growth/repair will be extremely slow, or just not happen at all. Also, your protocol is entirely about the workout. I'm talking about the 48h afterwards, when the growth actually occurs in response to the stresses incurred during the workout.