Make sure you’re getting what you need exactly when you need it. Follow this chart to see what nutrition your body requires throughout the training day, and a suggestion of the food and product combo to accomplish it.
WHEN
WHAT
HOW PART 1: FOOD
HOW PART 2: FOOD
2.4
HOURS BEFORE TRAINING
HOURS BEFORE TRAINING
- 2 cups water or sports drink
- 0.5-1.8g x bodyweight (lbs) of complex and simple carbs
- 10-20g high-quality protein
- < 5g fat
- 1 cup granola
- 8 oz milk
- 1 piece fruit
1/2 to 1 scoop GNC AMP Wheybolic
30-60 MINUTES BEFORE TRAINING
- 1-2 cups water or sports drink
- 0.3-0.5g x bodyweight simple carbs
- Minimal protein and fat supplemented with free amino acids to keep muscles fueled
- Choose familiar foods and don’t try anything new on competition day!
- 1/2 bagel
- 1tbsp jelly
1 scoop GNC AMP MyoPower BCAA™
DURING TRAINING
- 6–12oz fluid every 15-20 minutes.
- Choose water for first hour, switch to a sports drink or a high-carb gel after that.
- 8oz fruit juice diluted with water
GU™ Energy Gel (30-60g carbohydrates per hour for exercise lasting 1–2.5 hours)
30 MINUTES AFTER TRAINING
- 2 cups water or sports drink
- 0.7g x bodyweight of complex and simple carbs
- 6-20g protein + amino acids
- 12oz chocolate milk
- 1 banana
1 GNC Total Lean® Lean Bar
THE 2 HOURS AFTER TRAINING
Continue hydrating Have a balanced meal that’s:
-
- High in carbs
- Has at least 20-30g protein, and
- Includes healthy fats
- 1.5 cups pasta
- 1/2 cup tomato sauce
- 4oz lean meat
2 scoops Earth Genius Soy Protein
