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I am doing weighlifting for 5 days and 1 day is for cardio but i also do abs workout on my shoulder day.

Problem is when i do cardio then i am not able to do with my full strength i.e i get tired bit early after running for 15 minutes on treadmill and then cycling for some 10 minutes,leg raise and plank etc.

Other than this problem is i dont think so i am providing enough protein to my body and because of that i am not seeing th result which i want to see.

I also want to do body building and cardio with full strength and i have heard that black coffee before workout can keep me energised but the problem is drinking black coffee on empty stomach have have a bad result on my stomach when i researched about that.

So i have to stop that.

When i wake up i dont feel that refreshed and a feel bit of laziness which in turn affect my workout.

So i decided that may be i should start taking prework out and post workput supplements to help my body immediately recover.

So which standard preworkout and post workout supplements i should opt for which can really help me to get a good aesthetic body which i want?

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  • 2
    Define "immediately recover". That sounds impossible. If it were possible, we'd never ever be tired or sick.
    – Alec
    Commented Nov 7, 2017 at 11:04
  • @Alec:But i have heard and read that prework out and post workout supplements help immediately recover our body as they start repairing out muscles when taken
    – I Love Stackoverflow
    Commented Nov 7, 2017 at 11:14
  • That's what the people selling them say anyways. How long have you been doing this?
    – Raditz_35
    Commented Nov 7, 2017 at 11:19
  • @Raditz_35 Sorry but doint what?
    – I Love Stackoverflow
    Commented Nov 7, 2017 at 11:20
  • 1
    fitness.stackexchange.com/a/3217/7091
    – Eric
    Commented Nov 7, 2017 at 17:32

1 Answer 1

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Pre Workout:

  • Whey Protein (~25-40g)
  • Complex Carbs (Fiber Based Foods i.e Whole Wheat Bread / Fruits etc.)

Post Workout:

  • Whey Protein (~25-40g)
  • Simple Sugars (i.e. White Bread, Table Sugar, Honey)

Rationale:

Whey Protein as it's one of the fastest digesting proteins

  • Studies have shown increased hypertrophy (muscle growth) by stacking these pre and post workout.

Fructose as fructose has different carriers than glucose, delivery of protein and therefore recovery and muscle growth has shown to increase when taken as part of a post workout drink.

Sucrose - Simple sugars as your muscles are starving - refined sugars post workout spike your insulin allowing maximum delivery of protein.

Water - to help deliver it all.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/

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  • What should be the duration for hittiing the gym after having prework out foods i.e complex carbs food?
    – I Love Stackoverflow
    Commented Nov 7, 2017 at 11:51
  • ~30 min as you'll obviously need energy to complete your workout, the fiber will help slow digestion.
    – Mike-DHSc
    Commented Nov 7, 2017 at 11:58
  • So what fruits do you recommend for prework out and post workout?
    – I Love Stackoverflow
    Commented Nov 7, 2017 at 11:59
  • Any complex carb based source of energy - Fruits are just one of many options. Literally any raw fruit (just do not juice them as this strips them of their valuable micronutrients and fiber)
    – Mike-DHSc
    Commented Nov 7, 2017 at 12:04
  • Ok thank you so much for your kind help.Any recommendation on whey protein preworkout and post workout supplements like which brands to take?
    – I Love Stackoverflow
    Commented Nov 7, 2017 at 12:05

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