WHAT I EAT PRE and POST WORKOUT

Here we go guys.

Today I'm here to show you what I eat before training and what I eat after a workout session.

Maybe you can clarify some doubts and see how I manage it all.

Since I have to train within 2 hours from lunch, it is better to choose, in my opinion at least,

easy-to-assimilate carbohydrates, with a not too high glycemic index,

so that I can have a gradual release of carbohydrates and therefore more energy during the entire training session.

So pasta! I'm Italian!

About proteins in this meal, I prefer to avoid them because if we are going to combine proteins and carbohydrates in a single meal

we'll slow down the digestive process, but if you don't get enough protein during the day, you can solve this problem by taking Whey protein

so some protein powders, for example these here.

I usually have them for breakfast and they are perfect,

but, like I told, if you have not had proteins in previous meals you can do it by supplements, easy to digest.

Another thing: it's always better to keep fat low.

The very first reason is that they are not needed for energy purposes and then, as in the case of proteins, even fats slow down digestion

and I can't afford it, I have to fell light when I'm training.

However, a small dose of fats can help release glucose slower, so have a little longer-term energy during the workout.

In fact, this sauce was made with a tablespoon of olive oil.

Let's eat or it gets cold.

Then I’ll show you my workout of the day.

I don’t know if it is boring to watch always the same exercises, I hope you enjoy anyway.

I forgot to say that I usually drink a pre-workout formula when I want to do longer sessions.

when I workout more than 2 hours

I drink half bottle before working out and then I sip between each set in the first half of my session.

Second half of the training session I drink only water.

Workout of the day Planche Push ups and Front Lever Pull ups.

The form is not the best, but it’s okay.

Lately I didn’t train much these movement.

My legs are shaking a little, I think it’s my nervous system, I feel stressed.

Let’s finish the session otherwise I bore you.

Marco is training here with me today, so I asked him “how many planche push ups should I do?” What’s the answer?

Marco: 12 Clean repetitions of Planche Push ups.

Let’s see what happens.

Marco: Let’s go!!

It’s a little bit cold today ahahah I’m shaking.

Marco: Not bad at all, the reps were good!

I think I did enough planche push ups for today ahah

If you are interested in my bodyweight workout programs to improve pull ups, push ups, dips etc.

you can visit andrealarosa.fit

I’m sure you will be able to find the program that suits you the best.

I haven't tried back lever pullups for like 10/11 months so I want to try a set or two to see how I am doing.

Let's see if they come out and how they come out above all.

Workout done.

A nice strengthening session that I had not done since a lot of time, especially with advanced skills.

Now quick post workout, Recovery Aminos orange flavor.

Time to get home and I'll show you the post workout snack.

Finally home.

Really tired, a good session.

We have a couple of rice cakes with some hazelnut protein cream.

You need to try it.

I leave the link of the product in description with the discount code.

It is really good as a post workout.

Of course, you can also find other supplements on the website

But let's talk about the rest.

I eat rice cakes because they are high glycemic index carboidrates

and therefore, because of the fast rise of insulin level,

they ensure that the carbohydrates immediately reach the muscles and go to reward the glycogen stores.

I have the protein cream first of all to add some flavor, and then because it helps muscle recovery after the effort.

I have this snack 20-30 minutes after workout, just the time to come back home

because in that time span, due to the adrenaline and the cortisol, recovery processes are temporarily interrupted.

Let me know if in the future you want another similar video or a "what I eat in a day" video,

so you can get an idea if you are interested in.

Subscribe to the channel because the more people are subscribed the more videos I can constantly upload.