How Should You Maximize Your Macronutrient Intake?

You will naturally crave more calories as your immune system gets taxed during an intense workout and glycogen stores are depleted and muscle fiber is stressed. The key is to deliver ample doses of macronutrients to your body at planned intervals throughout the day to ensure the following :

1. Your body is consistently loaded with slow release, nutrient-laden, low-glycemic carbohydrates in the morning and also prior to working out. Foods that meet these criteria include oatmeal, whole wheat pasta, grains, nuts, legumes, fruits, and vegetables.
2. Your body has a steady flow of protein from a variety of sources (salmon, halibut, turkey, lean beef, eggs, soy, lean dairy products, and chicken) to ensure that your system remains in an anabolic state; and your body is replenished with high-glycemic carbohydrates (juice, cereals, pastas, sweet potatoes) and rapidly assimilated protein (whey protein isolate, lean animal protein) within the first hour following each training session.

This strategy will take advantage of the bodies natural high levels of human growth hormone, testosterone, and insulin-like growth factor, which tend to peak 45 to 60 minutes after training commences.