How to properly build your nutrition before, during and after workout to get the most out of it and the desired result?

Pre-workout diet

Taking a portion of the ordinary meal 3-4 hours before exercise is an ideal option. Of course, this meal should fit into the overall concept of the basic adequate diet and should combine sufficient amounts of protein, fat and carbohydrates.

If you train early in the morning and have no possibility to breakfast in a few hours before training, you should drink a protein shake in one hour before the start. The cocktail should contain about 20 grams of protein and 15-20 grams of carbohydrates.
Eating right before training

In 20-30 minutes before beginning your workout you should consume 0.3-0.4 grams of protein and 0.3-0.4 grams of carbohydrate per kilogram of your body weight. As a source of protein better use an isolate, and dextrose or fructose as a source of carbohydrate.

You can use liquid amino acids, but halve the dose. An important thing – do not try to cover the needs by ordinary meals because the body does not have time to digest the food, and you will have to train with a full stomach, which is contraindicated.
Nutrition during training

To maintain optimum performance during a workout you should consume 12-15 grams of protein and 30-45 grams of carbohydrate per hour of exercise. If you are using liquid amino acids or BCAA, halve the dose of protein.

If you want to put down the cortisol level then add 5 grams of D-aspartic acid to your cocktail. Most expensive commercial products include such composition in their drinks for trainings.

After training diet.

A drink after the training should contain 0.3-0.5 grams of protein and 0.3-1.5 grams of carbohydrate per kilogram of your body weight. Use a mixture of isolate and casein in a 2:1 ratio as the best protein source. The carbohydrate source is just a juice or sugar.

To speed up the process of protein assimilation it is recommended to drink a cocktail during the final cardio workout or right after it. It is understood that it is 5 minutes of cardio at a pulse of 130-150 beats per minute.