Pre- and post-workout nutrition

 Pre- and post-workout nutrition

How the right pre- and post-workout nutrition supports muscle building

Pre- and post-workout nutrition describes sports-orientated nutrition before and after bodybuilding and strength training. If your goal is to achieve a perfectly toned and muscular body, then you should always eat a varied and sufficient diet in order to create the optimum conditions for intensive physical muscle building training, which sets the course for muscle growth. Pre- and post-workout nutrition can still be used here as a supplement if necessary once the first 2 cornerstones are on solid ground!

Pre-workout nutrition (before training)

Pre-workout nutrition is about a needs-based diet before muscle-building training:

Pre-workout nutrition is divided into 2 phases:

Phase 1: The meal before training - Eat a substantial meal approx. 2 hours before training. The meal should consist of around 60-70g of complex carbohydrates (oatmeal, wholegrain rice, wholegrain pasta or potatoes...) and around 30g of high-quality protein. Prefer lean meat or fish, low-fat dairy products or egg white as a source of protein.

Phase 2: Supplements before training - Pre-workout supplements can be taken before training if required. Pre-workout supplements usually consist of a mixture of carbohydrates, creatine, various amino acids, caffeine and other ingredients. Each manufacturer has different preferences and a very individual formula!

Our pre-workout tip: All Stars Raw2

Alternatively, you can also mix your own pre-workout supplement if required!

One possibility would be z.B. following:

4g arginine

3g Creatine monohydrate or Kre Alkalyn

2g Beta Alanine

5g BCAAs

Caffeine

35g Vitargo, maltodextrin or Waxymaize

You can find our pre-workout supplements here: Pre-workout nutritionPre Workout

Post-workout nutrition (after training)

Nutrition after training is called "post-workout nutrition". Most athletes take a shake before a meal, usually directly after training. The actual meal usually takes place approx. 30 minutes after the shake!

Post-workout nutrition is divided into 2 phases:

Phase 1: The post-workout shake - This shake usually contains whey protein (short-chain amino acids), amino acids such as z.B. Glutamine and BCAA's and carbohydrates, such as z.B. Maltodextrin and Vitargo, often also creatine!

And this is how the post-workout shake works:

It has now been proven that proteins (protein) contribute to an increase and maintenance of muscle mass**! It has also been proven that creatine increases physical performance during high-speed strength training as part of short-term intensive physical exertion*!

Phase 2: Post-workout meal - The meal after the post-workout shake should be eaten around 60-90 minutes later. The meal after the post-workout shake should preferably consist of a high proportion of a low-fat protein source such as z.B. Meat, low-fat fish or egg white, as well as carbohydrates such as oatmeal, wholemeal bread, wholemeal pasta or potatoes.

Our post-workout tip:  All Stars Triplex

Alternatively, you can mix your own post-workout supplement if you wish!

One possibility would be z.B. following:

20-40g whey protein

40g maltodextrin (z.B. Ironmaxx Maltodextrin)

3g Creatine (z.B. Creatine capsules or creatine powder)

5g BCAA

10g L-glutamine

Here you can find our pre-workout supplements: Post-workout nutrition

Our tip for hardgainers:

For people with a fast metabolism (hardgainers), it is particularly important that they consume enough calories in order to build muscle mass. It is important that hardgainers get enough carbohydrates from high-quality foods such as z.B. Oatmeal, wholemeal bread, rice and pasta. You should also get enough protein from your diet so that the hardgainer has enough building materials to build up. If you are a hardgainer and train really hard, then a supplement such as z.B. theBioTech Hyper Mass or All Stars Mass Gain can be used to supplement weight gainer training!