Tags: Nutrition, Muscle building, Workout plan
The Right Nutrition For Your Bodybuilding Training
Pre/post workout refers to nutrition before and after training – a crucial factor for effective muscle building, optimal regeneration and long-term success in strength training.
To ensure that the body is optimally supplied with nutrients and that training in the gym does not suffer due to the food intake, there are a few points to consider.
Pre-Workout – Nutrition Before Training
Before training, it's best to consume an easily digestible carbohydrate source. This way, your body doesn't need a lot of time to digest the food, allowing you to fully concentrate on your workout .
Typical easily digestible carbohydrate sources:
- Bananas
- Rice pudding
- Rice flakes
- Rice
- Toast
- Rice cakes
Combine these with a protein source, such as whey protein or chicken. Beef should be avoided before a workout, as it's heavy and, above all, digests very slowly.
Those with blood sugar problems can supplement with healthy fats like nuts or almond butter. For athletes like Urs Kalecinski , who intensively prepare for bodybuilding competitions, this balanced muscle-building diet plays a key role.
💡 Tip: It is completely sufficient to consume your pre-workout about an hour before training .
Want to delve deeper into muscle growth? Check out our article on effective muscle building in bodybuilding —including practical tips and strategies for your everyday training.
Post Workout – Nutrition After Training
After training, the body needs to be supplied primarily with fast-acting carbohydrates. Due to the intense strength training, glycogen stores are depleted.
Suitable fast carbohydrates:
- Rice pudding
- Cornflakes
- Dates
In order to convert the training stimulus into muscle mass, it is important to supply the body with carbohydrates no later than 20 minutes after training in order to take advantage of the so-called anabolic window - the phase in which nutrients are particularly well absorbed.
We recommend using an easily digestible protein source, such as whey from brands like ESN.
❗ Important: After training, you should avoid healthy fats, as they can delay carbohydrate absorption.
This article is not only aimed at professionals such as NPC or IFBB athletes, but also offers a clear structure for bodybuilding for beginners and anyone who wants to optimize their training plan with the right nutrition.
