PRE AND POST EXERCISE NUTRITION
Download copy
What you eat before and after a workout not only impacts on the workout itself but also the benefits obtained from it. Despite your goal with training whether it is weight loss, building muscle, strength gains or just to be healthy what you put in your mouth and when can give you that crucial edge. One point to note is that if your following a calorie controlled diet these pre and post workout meals should be worked into your total calorie amount. You may be sceptic when it comes to getting your nutrition right, but think about it QUALITY IN QUALITY OUT!. This is not a magical concept but pre and post workout nutrition will definitely help you achieve your overall results. Getting your daily nutrition intake is of utmost importance what follows is the icing on the cake to looking and feeling good.
Lets keep things simple with the basic facts so you can get the best from your workout nutrition.
Pre workout
What you eat before a workout will ultimately effect the quality and performance of the workout. A pre workout meal or on the go snack will reduce glycogen depletion, muscle protein breakdown and post workout cortisol levels.
What, well you need carbs and protein, stay away from slow digested fatty foods and foods with higher fibre levels they are likely to cause stomach or bowel problems during the workout. Look to consume 0.50g per kg of bodyweight for both carb and protein.
When, look to have your meal 2-4 hours prior to exercise if this is not possible due to when you exercise or other time constraints have an easily digested carb/protein based drink about 30mins prior to workout. If you train in excess of 2 hours then have a similar drink to sip during your workout.
Post workout
This is the rebuilding phase for your body. This meal is important in supplying your body with what it needs to repair, replenish, recover and adapt to the training stimulus that you just provided during your workout. A post workout meal will replenish glycogen stores, reduce muscle protein breakdown, cortisol levels and muscle soreness/fatigue, increase muscle protein synthesis and enhance overall recovery.
What, again you’ll need to eat both carbs and protein, the carbs will replenish the muscle fuel reserves (glycogen) and protein will help in the repair and building of muscle tissue. The same amount as your pre workout meal is a good guide. Some people prefer to do this in a shake form (as it digest quicker) others a meal (some people don’t like to waist a meal drinking it), whatever suits you is best. If you have managed to get the pre workout nutrition right how you do it isn’t the major factor its your timings which are of more concern here.
When, this is the most important area with your post workout meal, you need to consume something as quickly as possible as your body is primed and calling out for fuel to build and recover. Try to eat within 30mins at the latest 60 of your workout. If you do this then your getting it right.
These are some meal and snack ideas for better performance
Breakfast
Cold or hot cereal with a handful of fruit (blueberries, raspberries) and low fat or non-fat milk
Breakfast burrito (scrambled eggs, low fat cheese, salsa in wholwheat tortilla wrap) and ½ water ½ fruit juice.
Whole-wheat toast with low sugar jam/honey and low fat yoghurt
Low fat whole-wheat bagel with peanut butter, a banana and ½ and ½ fruit juice water.
Lunch and dinner
Deli sandwich –whole-wheat bread with turkey, lettuce, tomatoes, extra veggies and mustard.
Tortilla with grilled chicken, lettuce, tomatoe extra salsa and Mexican rice.
2 small homemade hamburgers with side salad and a piece of fruit, with fruit juice water ½ and ½ .
Baked potato with tuna and peppers
Baked or grilled lean beef, chicken, turkey or fish steamed rice, green beans
Low fat yoghurt and fruit.
Good to go snacks
Nut mix with dried fruit
Fresh Fruit
Bagel and low sugar jam
Wheat or rice cakes with peanut butter
Low fat yoghurt
Fruit smoothie (handful berries ½ banana, 1-2 table spoon of whey protein, low fat yoghurt or no fat milk and ice)
Recovery Snacks
Pitta with slice of cheese or turkey
Peanut butter and jam sandwich
Fruit smoothie (banana,honey,peanut butter whey protein, milk and ice)
Low fat chocolate milk
Protein with carb mix drink
Bean tortilla with salsa
