Pre- and Post- Workout Nutrition

Nutrition is the most important part to ANY fitness related goal. Trying for max gains? Weight loss? Fat loss? Nutrition is what will make, or break, you. Today, I am talking about nutrition right before and right after your workouts. These tips will help you with energy for your workout and recovering afterwards.

 

Tips for nutrition before and after the workout:

• Think of yourself as a car. You don't want to put bad fuel in your body, you want to put in protein, nutrient-dense carbs, and healthy fats. The fuel you put in your body before you workout prepare you for your session and the fuel after helps you with your recovery post session.
   
• Before you workout, drink 16-20 ounces of water. If you workout first thing in the morning, this should be the first thing you do. This water helps you recover from the water lost the night before.

 

• Time your meals. This is important especially with your pre- and post- workout meals. Allow about 1-2 hours for digestion. If you eat less then an hour prior to your workout, eat simple carbs that are simple to digest. The ratio of carbs, proteins, and fats depends on your fitness goals.

 

• Your pre-workout meal should have carbs(energy) and protein(muscle repair). In 2007, a study found that combining protein and carbs made for better muscle growth then carbs alone while doing a resistance training.

 

• Try a nutrition shake before your workout in the morning or within an hour before training. Dense nutrition shakes help fill in the holes in your nutrition and giving you energy during your workout. Vegan Chocolate Shakeology is my personal favorite.

• Depending on your workout, your recovery time can last a couple of hours. This depends on the intensity and duration of your exercise. during this recovery time, consume protein for muscle recovery and carbs for energy recovery. The seemingly most simple way to do this is by drinking a shake.
• Experiment with your nutrition to figure out what gets you the best results. Track your food, how you feel while training, and gains/losses. Try different routines and see what your body reacts best to.

Thank you so much for coming by my blog! Please share it and comment below! I hope these tips help you! If you would like help with your fitness nutrition please send me a PM.

 

Also, remember, before starting a new workout or diet, please talk to your physician.

Citations:

• Alleman, Gayle A..  "USDA Nutrition Guidelines"  19 May 2006.  HowStuffWorks.com. <http://health.howstuffworks.com/wellness/food-nutrition/facts/usda-nutrition-guidelines-ga.htm>  14 April 2015.
• "Why do I lose weight while I sleep?"  24 September 2009.  HowStuffWorks.com. <http://health.howstuffworks.com/wellness/diet-fitness/weight-loss/question227.htm>  14 April 2015.
• Allen, Kevin P..  "Nutritional Training for Runners"  28 August 2012.  HowStuffWorks.com. <http://health.howstuffworks.com/wellness/food-nutrition/facts/nutritional-training-for-runners.htm>  14 April 2015.
• Jason E. Tang, Joshua J. Manolakos, Greg W. Kujbida, Paul J. Lysecki, Daniel R. Moore, and Stuart M. Phillips. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Canadian Journal of Applied Physiology, Nutrition & Metabolism 32(6):1132-8, 2007.

 

Refresh, or Restart?

Hit a plateau? Regular regimen just not cutting it like it used to? Been a while since you were at the gym? Chances are you body has adapted to your current lifestyle and workout. Here are some workout ideas as well as tips for getting a refresh and restart on your diet and exercise routine.

I've been there. As a matter of fact, that is where I am now. Over the last few months, I have allowed for life and excuses to take over my life and keep me from working out. Yea, even a trainer can get caught up on life. But in writing this and working on other blogs, I see that I need to stop making excuses, I need to stop procrastinating, and I need to get off my butt!

• Change Exercise Technique - What you are doing now may not be working simply because you are not PROGRESSING in your exercises any more. Sometimes it helps to change up the technique. You know, spice things up a bit.
• Muscle Confusion - This technique requires changes in intensity, weight, reps, and movements.
• HIIT - High Intensity Interval Training - This technique incorporates several full body or combination exercises performed at max pace with minimal rest between sets.
• FIT - Focused Interval Training - Similar to the HIIT, however the exercises focus on one or two muscle groups.
• CrossFit - programmed to work for all experience levels, workouts are layed out for you to do.
• Pyramid Training - For this Technique, perform an exercise or two, for a particular rep and then working your way down to 1, intended to fatigue the muscle.
• Steady-State - This technique requires continuous, STEADY effort. Any exercise that is sustained for an extended period of time.
• Commit to changes - While exercise is a big part in our fitness journey, the biggest factor in our plateau is diet! When you make a change, make it for life!

• IIFYM or Flexible Dieting- If It Fits Your Macros - This is my favorite "diet" on the planet! Why? Because you can eat what you want, as long as you maintain your goals with Fats, Carbs, and Proteins.
• Start slow - You didn't loose all your muscle or gain all that weight in a day, so don't expect your body to pick up where you left off 5 years ago. Take it slow, If you try to fling around a 100lb kettlebell your first day in the gym, you are asking for injury. Take your time, contract your core in all exercises, and start from the beginning.
• Expect Soreness - Your muscles will be in a state of shock. This is normal, common, and it does go away with proper stretching of each muscle group.
• Stay hydrated!

As a personal training, it is my job to make sure my clients are always progressing, these are just a few of the things I share with my clients. Everyone hits plateaus at some point of their fitness journey. But it's time to get over that plateau and sore for the skies!

Thanks for stopping in! If you have any questions, feel free to leave a comment below or submit it off to the right! Also, visit me on my Facebook page for more updates!

Please remember, before starting any workout, please talk to you physician to make sure it is safe!

Learning to protect yourself.

I grew up as a cop's daughter. I didn't really get taught formally on self-defense, but it was kind of incorporated into our daily lives and playtime as a kid. We wrestled a lot. Now that I am out in the real world, I notice more and more women don't know simple, basic self defense. It's scary.

 

Learning to protect yourself can give you an extra sense of peace when you are out running alone.

 

 

 

 

First of all, when you are being grabbed by someone from behind, the person is hoping for some level of surprise. There are two ways an attacker will typically grab you; around the waist or a choke hold. In order to avoid the attacker getting control of your entire body, these moves may keep you from being violated, or worse.

This information is compliments of GXONLINE.

 

1.) Protect The Throat. Put your chin to your chest. Do not let the attacker get his arm under your chin to cut off your airway or blood flow. Grab the person's arm and pull downward. Sidestep to make sure you have good balance. Do what is most comfortable, but it is recommened to move towards the side of the arm going around the neck (if going for a choke-hold).

2.) Break The Grip. While holding the attackers arm over your shoulder, lean forward to take the leverage away from the attacker. Move your hips in the direction you sidestepped. This gives you room to swing your free arm backwards into the attackers groin.

3.) Prepare to strike. Act as if you are starting a chainsaw, or snowmachine, with a pullcord. Using all the strength in your body, drive your elbow up into the attackers throat, jaw, or nose.

 

These steps will likely get you out of the attackers grip.