pre and post workout

[footballguy85]

Hey guys looking for some help on pre and post workout diet. im not looking for a lot of bulk just lean muscle mass. i take a protein shake about 30 minutes before my workout and a recovery and protein shake right after, is there anything else i should be taking later on or before... anything would help thx guys

[Scarface69]

a shake post workout is a good idea to have fast recovery, I'd add a cup of oats to the shake.

45-60 mins pre workout its better to have real food instead of a shake. chicken breast, tuna, egg whites etc.. any lean protein will get the job done. plus 30-40g of complex carbs coming from sweet potato or oats and a cup of brocolli and your set.

5g of BCAA pre and post WO wont hurt too.

[Voland]

I'm in Scar's line

Pre workout (45 mins-1,15 hours before)
Oats and tuna for example

Post workout
Shake and apple or any other fruit that doesn't have a high GI
Bcaa's and glutamine (if you want)

[footballguy85]

ok nice ill give that a shot thx alot for the help guys