Tips on what to eat before, during and after exercising!



Sometimes workout nutrition can be confusing. Let's make it simpler.

Here are tips from our Coach Rodrigo When to eat:

BEFORE EXERCISE, 1-2 HRS before activity.

DURING EXERCISE: For weight gain: 1 Protein+Carbs drink. For endurance support: 1 Protein+Carbs drink. For fat loss: BCAAs or water. For body recomposition: BCAAs or water. For maintenance: BCAAs or water

AFTER EXERCISE: 1-2 hours after activity.

🥤 WHAT IS A Protein+Carbs DRINK?

In some cases you'll want to use a protein + carbohydrate (Protein+Carbs) drink during exercise. For every hour of training, you'll have: 15 g protein(1⁄2 scoop

protein powder) + 30-45 g carbs (2 cups of juice or sports drink).

I’M AN ECTOMORPH: I'm generally lean, with a smaller frame and thinner limbs. I have a fast metabolism and tolerate carbs well. I'm usually trying to gain muscle or support my endurance exercise.


THE ECTOMORPH MEALS (USE YOUR HAND TO PORTION)

Men: 2 palms of protein, 2 fists of veggies3 cupped handfuls of carb and 1 thumb of fats. Women: 1 palm of protein, 1 fist of veggies, 2 cupped handfuls of carb & 0.5 thumb of fats.

I’M A MESOMORPH: I'm generally athletic looking with a medium-sized frame. I seem to gain muscle and stay lean easily. I'm usually trying to optimize my physique or boost my sports performance.

THE MESOMORPH MEAL (USE YOUR HAND TO PORTION)

Men:c2 palms of protein, 2 fists of veggies, 2 cupped handfuls of carb & 2 thumbs of fats. Women: 1 palm of protein, 1 fist of veggies, 2 cupped handfuls of carb & 0.5 thumb of fats.

I’M AN ENDOMORPH: I generally have a large frame and am heavier than most. I have a slower metabolism and don't tolerate carbs as well. I'm usually trying to lose fat or support my strength.

THE ENDOMORPH MEAL (USE YOUR HAND TO MEASURE)

Men: 2 palms of protein, 2 fists of veggies, 1 cupped handful of carb & 3 thumbs of fats. Women: 1 palms of protein, 1 fists of veggies, 0.5 cupped handful of carb & 2 thumbs of fats.

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