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Eating Before & After Improves Muscles

March 2, 2009


One of the most important results from studies done in all of sports nutrition is that eating before and after training promotes recovery, increases muscle size and strength and prevents injury. Intense training, be it weights, cardio, interval etc., "jolts" the metabolism. High levels of tension developed during such training damages tissues that must be repaired during recovery.

Training also stimulates tension receptors within the cells themselves and muscle the size of the muscle improve over time. It is not only the "TUT" or time under tension that matters, it is also the anabolic hormones, energy, amino acids and overall energy.

International Society of Sports Nutrition member Dr. Jose Antonia revealed tha consuming 25g of protein before and also after exercise was superior to feeding carbs for improved muscle/sports performance. He concluded that consuming protein or a combination of protein and carbs is important for enhancing the adaptive response to all forms of exercise.