| These guidelines were developed by Alan Aragon.
Note that TBW = target (or goal) bodyweight. For muscle gain protocols, take the weight you would like to be 6 months from now.
Either
60-90 minutes preworkout - have a solid, balanced meal consisting of:
Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.
OR
30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal consisting of:
Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental, not added.
Sooner the better postworkout - within 30 minutes, but optimally ASAP, have either a liquid or solid meal:
Protein = 0.25g/lb TBW
Carbs = 0.5g/lb TBW
Amount of fat here doesn't matter as long as your daily target is hit.
Post-postworkout is simply your next scheduled meal, whether it's 1,
2, or 3 hrs later simply doesn't matter - especially if your immediate
postworkout meal (which may be split up into 2 halves) was designed as
above.
|
