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.