# @velouniversity on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/Csm6p9iMWdT
- **Gondola URL:** https://gondola.cc/posts/13642517-velouniversity-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/dc2a55644e.jpg
- **Posted:** 2023-05-24T01:51:52.000+00:00
- **Account Owner:** VeloU™️ • Throwing Education (@velouniversity) — https://gondola.cc/velouniversity

## Caption

Meal ⏱️ is the #️⃣4️⃣ within my five pillars of nutrition. It is quite a simple concept, basically what you eat before you workout insurance. Do you have adequate energy to train, and what you eat after facilitates the recovery process. 

Here is the rule

9️⃣0️⃣ 0️⃣ 9️⃣0️⃣

9️⃣0️⃣ minutes prior athletes should consume a meal that contains some protein and carbohydrates, this number is not written in stone, but that usually provides enough time to be fully digested and be ready to go.

0️⃣ immediately following training, athletes should consume a high-quality protein, such as a way, protein, isolate, along with a high glycemic carbohydrate, such as cyclic dextrin or dextrose. This will cause a spike in insulin, which will decrease cortisol (stress hormone) as well as drive protein, water, and electrolytes into the muscle cells. 

9️⃣0️⃣ min after the shake, athletes should consume a meal with a moderate amount of protein (6-10oz) and what is considered to be the largest intake of carbohydrates, somewhere between two and 3 cups would be appropriate. 

It is important to note that fat intake should be minimalized 90 minutes before and the meal after, and nonexistent in the shake.  Fats will slow down the rate of gastric emptying or more, simply put, it will slow down the absorption of those very important nutrients a.k.a., protein and carbs.

Watch more of the VeloUnlocked Podcast available on Apple & Spotify 🎧 

#baseball #baseballnutrition #nutritioncoach #sportsnutrition #baseballlife

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## Tags

sportsnutrition, baseball, baseballlife, nutritioncoach, baseballnutrition

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