Muscle growth is not in the process of training, training just destroys muscle fibers. After training, you should add enough protein to repair your muscles. Just after training, the level of nutrition absorbed by the body will be greatly improved at this time, which may be twice or even higher than usual, because the body needs to replenish nutrition and repair in the shortest time.
Generally speaking, one hour after training is the best window to supplement food, and as time goes by, the window will gradually close. After that, the nutrition you supplement can still be absorbed by your body, but the effect is not as good as that of supplementing nutrition immediately after training.
How long does it take to have dinner before training? Go to training immediately after eating, the effect is not very good, insulin rises sharply, and blood will stay in the stomach to digest food. At this time, the secretion of growth hormone in the body is hindered, and the effect of training will not be too good. It is recommended to eat a little before going to work, not to eat too much, and then go to the gym to make up after training.
If you exercise after eating and supplement food immediately after exercise, it will be almost time to go to bed, and your body may gain weight more easily. But not eating will affect the growth of muscles, which is a bit contradictory.
So I suggest you eat some proper carbohydrates in protein before going to work, go to the gym for exercise an hour later, and go home for dinner after exercise. After the training, you can drink protein powder and immediately add some bananas and fruits.
I am the coach of IPTA International Fitness Instructor College: Johnny, friends who like fitness can pay attention to us. If you have a better suggestion, you can leave a comment! Remember to like it if it helps! Thank you for your support and share it next time.