Rule #2: Eat the right foods at the right times
Most lifters have a vague idea that they should choke down some protein after a workout. But few realize how important it is to eat protein and carbohydrates before a workout.
“You should have one gram of carbohydrates to each half gram of protein an hour before a workout,” says Susan M. Kleiner, Ph.D., R.D., author of Power Eating, who has worked extensively with bodybuilders. “A gram of carbohydrate and a gram of protein each contains four calories and, for most people, about 200 to 250 calories total should do it.” Translation: If you work out in the morning, a bowl of All-Bran Cereal with skim milk should do the trick. Later in the day, try a carton of low-fat yogurt.
This combination not only gives you the energy to lift, it also helps repair muscle damage and fully enhances the recovery process following the exercise — all of which contribute to building bigger, buffer muscles.
After exercise (ideally during the first 45 minutes immediately following a workout), you need protein and carbohydrates also, but in a different ratio. Kleiner recommends four grams of carbohydrates to each gram of protein, and that you eat this as soon as possible after a workout. Try a sandwich with two ounces of turkey or other lean meat, plus one serving of vegetables and fruit, or a peanut butter and jelly sandwich with a cup of fruit juice and a cup of yogurt, and then eat something similar — same ratio of carbs and protein — a couple of hours later.
Finally, the type of protein you eat matters: Essential amino acids — those found in animal products like dairy, meat, eggs, and fish protein — are better for muscle building than the vegetable proteins found in beans, rice and nuts. Kleiner believes dairy protein is the best after exercise because it contains high concentrations of glutamine, an amino acid that seems to prevent infections — something people training hard are more vulnerable to.
