1. The goal of proper post-workout nutrition is to quickly and efficiently refuel the muscles and then provide them with the raw materials they need to rebuild themselves to be bigger and stronger.
2. Pre workout meals should be consumed about 60-90 minutes before exercise begins to allow the body time to digest and make the nutrients available to the body during exercise.
3. The pre-workout meal needn't be all that different from one of your normal meals (assuming you make eating for mass gain a practice). It should be focused on protein and complex carbohydrates. It is important that both of these macronutrients be present.
4. For mass gain, a good goal is to try and make your post-workout meal about 15-25% of your total daily caloric goal (if your diet calls 3,000 calories a day, your post-workout meal would be about 450-750 calories). It should contain a quality carb mixture and a quality protein source.
5. In short, there is no other time that the muscles are as receptive to being fed as in the post-workout period. The muscle cells are incredibly hungry for nutrition and will suck up all you can give them, lessening the chance that fat cells will instead be the recipients of the provided nutrients.
- http://www.gain-weight-muscle-fast.com/post-workout-nutrition.html
