Golden Diet Before and After Fitness

 　　The golden diet before and after workouts will double your muscle-building efficiency!

　　I. Post-meal training:

　　If you've just eaten a substantial meal of carbohydrates and protein an hour before training, you don't need to eat again beforehand.

　　II. Pre-meal training: If it's been more than 3 hours since your last meal, you should replenish some carbohydrates and protein before starting your workout.

　　What to eat: A protein shake + two bananas; or bread, oatmeal, bananas, raisins, sports drinks, etc.

　　III. If you're doing strength training and not sweating much, just hydrating is enough.

　　IV. If you're doing a lot of cardio, prolonged strength training, or other exercises that cause excessive sweating, it will dilute your salt levels and promote urination, making you even thirstier. In this case, you should drink sports drinks. V.

　　Within one hour after training: You should replenish protein and carbohydrates as soon as possible.

　　Carbohydrates quickly replenish muscle glycogen, stimulate insulin secretion, help protein absorption, and inhibit the breakdown of proteins by adrenal cortex hormones, restoring a positive nitrogen balance.

　　Carbohydrate options: rice, pasta, whole grains, oats, potatoes, sweet potatoes, corn, and fruit.

　　Protein options: Avoid hard-to-digest proteins like meat; instead, choose milk, egg whites, or protein powder, which are absorbed more quickly.

　　A positive nitrogen balance is essential for muscle growth; therefore, those aiming to build muscle must ensure their bodies have sufficient protein available during training—this is the secret of proper nutrition.

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