How to Eat for a Workout With Iron Gym

The Iron Gym is a piece of equipment for home workouts that is frequently advertised on television. It acts as a versatile training apparatus that attaches to a standard door frame and allows you to do chest, back, arms, shoulders and abs training. The manufacturers claim that it is a “total upper body workout bar” that requires no drilling, special tools or fasteners to install. Eating to get a good workout with the Iron Gym is no different than the nutrition required to build muscle and burn fat in a standard commercial gym. Follow a few simple steps to eat for a workout with the Iron Gym.

Things You'll Need

  • Iron Gym workout bar
  • Whey protein
  • Casein protein
  • Pre-workout supplement
  • BCAAs
Show More

Instructions

    • 1

      Take a scoop of fast-digesting protein 1 or 2 hours before training. Whey protein powder provides your body with the much-needed amino acids to inhibit muscle protein breakdown and begin the repair and recovery process. Alternatively, you may simply eat a small portion of protein, such as a chicken breast, to provide the nutrition without requiring a supplement.

    • 2

      Consume 40 to 60 grams of low-glycemic, slow-digesting carbohydrates to provide lasting energy. Examples of these carbs include beans, sweet potatoes, quinoa, oatmeal, brown rice, fresh fruits and other vegetables.

    • 3

      Take in a serving of healthy fats, such as almonds, avocado, dark chocolate, sunflower seeds or MCT oil. In particular, MCT oil is a potent energy supplement that provides muscles with an instant source of energy.

    • 4

      Take a pre-workout supplement that provides performance-enhancing supplements like beta alanine, creatine monohydrate and caffeine. According to “Natural Anabolics” by Jerry Brainum, these ingredients have impressive science that backs product claims.

    • 5

      Sip an intra-workout beverage during your training session that includes BCAAs (branched-chain amino acids). These amino acids, or building blocks of protein, enjoy VIP status in the body. They are used directly by muscles to inhibit muscle protein breakdown and to fuel muscle contractions.

    • 6

      Drink a protein shake immediately after you work out that includes 30 to 50 grams of protein and 30 to 60 grams of carbohydrates. Brainum says a combination of whey and casein has proven more effective than whey protein alone. Though slower to digest, a whole-food meal providing the same nutrition will also suffice.