How to combine work and training?
A typical problem of the modern man is how to combine workout and office work. Of course, some lucky ones can boast of a free work schedule and unlimited time for sports, but, unfortunately, not everyone is lucky.
Even if you find the time you can devote to sports, do not forget about the most important things – nutrition before and after training. Remember that muscle growth is more than 80% dependent on what and how you eat. By forgetting about nutrition, you make it difficult for yourself.
Workouts before work
The fundamental difficulty lies in the fact that it is categorically impossible to train on an empty stomach, and in order for food to be digested, it takes at least two hours. In other words, you need to have breakfast at 6 in the morning to start your workout at 8.
The solution is a 10-20g serving of protein and simple carbs one hour before your workout. Do not forget about the BCAA-carbohydrate cocktail during training, and protein after, and also be sure to have a hearty breakfast within an hour after training – close the carbohydrate window.
Workout after work
If you train in the evening, then you are familiar with the lack of energy after a working day, as well as the problem of late dinner. To make your evening workout more effective, try a pre-workout energy drink (Jack 3D or NO-Xplode).
When it comes to dinner, forget about the “don’t eat after six” myth and just try not to eat less than three hours before bed. Also, cut back on simple carbs for dinner and don’t overeat. Before bed, do not forget about casein – slow proteins.
Lunch break workouts
In terms of nutrition, before and after training, this is the most ideal option. You can have a quiet breakfast, as well as a normal meal after a workout. The only problem is the tight time constraints.
But do not forget that an effective workout for gaining muscles should not exceed 45 minutes – you should have time to warm up and cool down in an hour. You can easily put the program down at this time. Rather, there is something to think about if you fail.
If you are completely unable to allocate time for sports during the working week, and you are trying to exercise only on weekends, then I must disappoint you – such training will not bring much efficiency.
Not to mention, exercising too hard but infrequently can do more harm than good. You are trying to make up for everything that you have not done all week, and are working to the limit – do not be surprised when the body “breaks down”.
How to eat in the office?
The next important point of an athlete living an office life is nutrition. Remember that one meal during working hours will not be enough for you. Try to either have lunch twice or bring your own food and eat it in the office kitchen.
Also, do not forget about protein shakes – they should be consumed about 2 times during the working day (excluding protein before and after workouts). This will allow the muscles to constantly receive energy for growth and recovery.
Cons and pros
Sure, you’ll have to go down to the cafeteria several times a day, carry food from home, fiddle with plastic shakers for protein shakes, but this will help to normalize your eating and training schedule – in fact, essential elements of growth.
In addition, colleagues (especially women) will begin to treat you with respect – as an independent and responsible athlete. And let’s not forget the most important plus – the suit looks much better on sports shoulders.