Thursday, September 27, 2012

Pre and Post Workout Nutrition


PRE AND POST WORKOUT NUTRITION

Most studies agree that it is vital to give your body the fuel it needs to effectively perform during exercise as well as recover from the intense demands of a workout.

Your pre-workout meal provides energy and gives you the ability to finish strong. When muscles move, they feed on readily available stores of energy from carbs and protein. Therefore, a pre-workout meal should be about 200 calories and comprised of complex carbohydrates and protein (< 10 grams).  You should consume this at least two hours before your workout. Closer to the workout is better, but never exercise with a full stomach because your muscles will focus on digesting instead of the workout, plus you will be uncomfortable and nauseous.  You should also avoid foods that cause gastric discomfort: acidic foods (orange or tomato based), foods with high fiber content, warm liquids, or junk food.

Your post-workout meal promotes muscle growth and ensures sufficient recovery from the damaged muscle tissue. Your post-workout meal should contain between 300-500 calories with a 2 to 1 ratio of carbohydrates (40-70 grams) to protein (20-35 grams).  Eating 30-60 minutes post-exercise will ensure an adequate insulin response, thus quick nutrient delivery to the muscles.  Carbohydrates restore your muscle glycogens so that your muscle tissue doesn’t breakdown and helps push nutrients into your muscle tissue faster. Protein provides the amino acids necessary to rebuild muscle tissue while increasing the absorption of water from the intestines to improve muscle hydration. The amino acids in protein also stimulate the immune system, making you more resistant to colds and other infections.

While eating is important don’t forget about staying hydrated.  Water is an important component pre- and post-workout.  During your workout, water will help alleviate cramping and combat low energy levels. Post workout you need water to replenish what was lost through perspiration during training.


Carefully planning your workout nutrition will help you achieve your fitness goals more quickly.   If you are following our healthy meal recommendations, you should be getting the fuel your body needs to perform at its best.

 

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