With 22-titles to his name, Lee Labrada and bodybuilding are almost synonymous terms at this point. Placing in the top-4, 7-consecutive years at Mr. Olympia, he has acquired a depth of knowledge that includes proper nutrition for rebuilding muscles after an exercise.
Lee Labrada stresses the importance of ingesting carbohydrates before physical exertion. The bodybuilding legend underscores the impact of increasing blood sugar in pre-workout settings. Following the initial step of ingesting carbohydrates prior to activity, the Mr. Universe titleholder places value on the choices made after a workout too.
Lee Labrada Shares Dietary Advice In Pre-Workout & Post-Workout Settings
Speaking on the Lean Body Nation YouTube channel, Lee Labrada accentuates the importance of correct nutrition in both pre-workout and post-workout settings.
Since muscle tears are the norm during exercise, Labrada suggests protein as the best post-workout meal. The body needs to rebuild muscles through the replenishment of amino acids provided by the protein.
“Let’s start with what you’re body wants you to do. Your body wants to do two things after your workout. Labrada continued. Number one, it wants to replace the energy you burned during your workout. And number two, it wants to start repairing and rebuilding your muscles.
So how do you accomplish this? Number one, to replace the energy you burned during your workout, you need to increase your blood sugar. And one of the fastest ways to do this is by consuming carbohydrates. And number two, start repairing and rebuilding muscles. You need to provide your body with amino acids, and that means consuming protein.”
“Rising blood sugar triggers the release of insulin. Insulin contributes to stopping the muscle breakdown process in your body. Lee Labrada said. That blood sugar starts replenishing the glycogen in your muscles. Some examples of your post-workout carbohydrates can be bananas, bagels, or even a granola bar. If you have a protein with your carbs, you’ll also be providing the amino acids necessary to replenish your amino acid pool. So your body can start the rebuilding process.”
Related: Best Post Workout Supplements to Accelerate Muscle Growth and Recovery
Lee Labrada considers bananas, bagels, and granola to be great options for replenishing the glycogen lost in muscles during workouts. Post-workout carbohydrates are integral to recovery. In addition to protein, Labrada maintains that these options work best for facilitating the muscle rebuilding process.
“Have a complete whole food meal, consisting of protein, carbohydrates, 90-minutes before your workout. Number two, drink a protein shake such as a lean body shake along with a banana or bagel right after your workout. And number three, eat another whole food meal 90-minutes after your protein shake and banana. Follow this protocol to get the best results from your workout.
It takes a little effort but with planning its gonna get easier. And remember that you can’t overcome bad diet through exercise alone. Labrada said. Try this approach for your pre and post workout meals and see if you don’t feel better and start making faster improvements.”
While he no longer competes in live competitions, Lee Labrada is a respected figure in the community and was inducted into the IFBB Hall of Fame. While his son, Hunter Labrada has massive shoes to fill, he is well on his way after a commanding pro debut in 2020. Even over the age of sixty, Labrada’s looks outstanding and he accredits that to proper dietary choices made to maximize muscle restoration.
