Regardless of what you may have read, breakfast is not the most important meal of the day. While you don’t want to skip breakfast, the pre and post-workout meals would have to be the most important meals of the day, because they fuel your workouts and post workout your muscles demand the nutrients to repair and build muscle tissue so you can grow.
Pre and post-workout meals will supply all the nutrition that the body needs to build muscle. During workouts the body needs essential nutrients to withstand strenuous workouts. After the workouts, the body is highly in need of essential nutrients, as it is exhausts them during workouts. A proper weight gain diet must have five to six short meals in a day, eating approximately every 3 hours like clockwork.
Muscle building nutrition must be very specific in terms of calories consumed. Adjust the calorie intake value according to how much weight you want to gain. When you increase the workouts, it amounts to reduction in intake of calories. More exercising has to be compensate with more intakes of calories to support your high intensity workouts.
Pre-workout meals should be light and higher in carbohydrates, which fuel your activity, not high-protein, and not fill your stomach. This can be done with a shake or food. If you eat too much then your system is diverting blood to digesting the food and not supplying your muscles with oxygen and nutrients. Before a strenuous high intensity workout, eat about three hours before working out to avoid indigestion. By doing so the body effectively absorbs all the nutrients and gets ready for the strenuous workouts. Liquid meals can be also be taken for a pre-workout meal. They can be more convenient because your body effectively digest liquid meals, so you can have them within half an hour of the workout.
For a post-workout meal, again either a shake or food, with a ratio of 3 or 4:1 of carbs to protein. The carbs help replenish the glycogen storage you have used while working out and fuel the body as it recovers, and the protein helps to repair and build muscle tissue. It’s also a really good idea to combine carbs with protein. In order to get the most from a protein shake you need to have the correct amount of carbs in the shake for the protein to get delivered correctly.
How long should I wait to eat after working out? Try to consume these nutrients within an hour of working out, that seems to be the best window while your body is looking to absorb these nutrients.