• Your body has low glycogen and protein levels, and your goal is to bring them back up in order to support your muscle gains.
• Make a bowl of oatmeal in order to supply your body with a steady release of carbohydrates throughout the day.
• Cook one whole egg with some egg whites.
• Egg supplies quality protein that supports muscle growth for hours.
*After you consume a whole food meal it’s smart to wait about 1 hour and 30 minutes before you workout. It usually takes 3 hours for your food to digest, so wait longer if it upsets your stomach.

• Your body needs elevated protein levels and a sustained release of complex carbohydrates to keep insulin and glycogen levels up with a sustained source of energy ready to supply your blood soaked muscles.
• Drink a whey protein shake with 20 grams of protein.
• Consume 60-80 grams of complex carbohydrates and low-glycemic carbs such as whole grains.
  • Consuming carbohydrates and proteins before the workout can increase your performance time if you reach an intensity of 85% VO2max (Berardi, J. M. (2006). Postexercise Muscle Glycogen Recovery Enhanced with a Carbohydrate-Protein Supplement. Medicine and Science in Sports and Exercise, 38, 1106-1113.).

• If your workout is longer than 60 minutes it is smart to consume potassium, magnesium, and sodium.
• A protein and carbohydrate shake has been clinically shown to improve recovery and endurance as well as insulin levels during exercise.
• Carbohydrates along will not stimulate net muscle protein balance; however, amino acids will by themselves and to a greater extent when taken with carbohydrates. (Elliot, Phd, T. A., & Cree, M. G. (2006). Milk Ingestion stimulates Net Muscle Protein Synthesis following Resistance Exercise. Medicine and Science in Sports and Exercise, 38, 667-674.).

• This is a critical period, because your muscles are depleted of glycogen, protein is being broken down, and muscle damage occurs. This catabolic state can be turned into an anabolic state by following these simple guidelines. It is also important to initiate tissue repair. Delaying your nutrient consumption too long will not be as effective.
  • Parkin et al. has shown that delaying postexercise nutrition does not impact glycogen synthesis when examined 8 and 24 hours postexercise. Berardi et al. have suggested that consuming proteins and carbohydrates early can affect glycogen resynthesis (Berardi, J. M. (2006). Postexercise Muscle Glycogen Recovery Enhanced with a Carbohydrate-Protein Supplement. Medicine and Science in Sports and Exercise, 38, 1106-1113.).
• Consume high-glycemic carbohydrates such as glucose and maltodextrin, even though sucrose is in the medium GI range.
  • About 40 grams
  • White bread
  • A banana is a good choice, because Potassium helps to prevent soreness the next day.
• 20 grams of whey protein
• Carbohydrates and proteins provide a synergistic insulin affect when they are consumed after exercise.
• A carbohydrate and protein drink provided a 22% greater glycogen accumulation amount (Berardi, J. M. (2006). Postexercise Muscle Glycogen Recovery Enhanced with a Carbohydrate-Protein Supplement. Medicine and Science in Sports and Exercise, 38, 1106-1113.)

Lunch

• Your lunch should promote a positive nitrogen balance so protein synthesis stays elevated.
• I suggest eating a well-balanced meal loaded with low-glycemic carbohydrates and protein.
• 1 Chicken breast
• Side salad
• Whole grain pasta
• Fruit bowl
• Glass of milk

Snack

• It is important to maintain your metabolism, so having snacks throughout the day will not hurt. It will only promote fat loss and muscle gains. Space these snacks evenly throughout your meals.

• Yogurt
• Tuna salad

Dinner

• Eat a well-balanced meal in order to keep metabolism and protein turn-over levels elevated. Eating red meats are not unhealthy as long as they are lean, because they contain calories and creatine, which are much needed for your growing muscles.
• New York strip steak
• Brown rice
• Oranges
• Side salad
• Glass of milk

Bed Time Snack

• Just because your body is not working while you are asleep does not mean that your muscles are not growing. Consuming a slow releasing protein before bedtime will create a perfect anabolic state while sleeping. It is important not to consume a lot of carbohydrates, because it is not necessary to have your insulin levels elevated when you are inactive.
• Consume a casein protein supplement with 20 grams of protein

Source: Ivy, PhD, John , and Robert Portman, PhD. Nutrient Timing. North Bergen: Basic Health Publications Inc., 2004. 44-78.

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