Pre -workout :
20 grams of protein + 20 grams of slow-digesting carbohydrates .
Even for a short training must contribute to rapid muscle protein 20 grams . Carbohydrates are reduced because this training does not decrease much muscle glycogen.
Post -workout :
20-30 grams of protein + 35-45 grams of fast-digesting carbohydrates .
Is recommended for light workouts or consume between 35 and 0.55 grams of carbohydrates per kilo of body weight. Here there is no problem with the depletion of muscle glycogen . Although you could probably go without taking carbs after that brief training , we recommend that you consume at least a small amount accompanying the protein.
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