How much of a role does pre and post workout nutrition play?(Part 2)

I went through pre workout and I believe many of you have gone through the web to search a little bit further/deep into pre-workout nutrition. Whoever who didn’t get what I was trying to convey, the whole idea of having a pre-workout meal 45minutes – 1 hour prior to training is to fuel your body for intense training be cardio or even weight training.

While some trainees would go to the gym with a really light meal, they might experience dizziness, lack of energy or sometimes even feel really lazy to start any form of movement/exercise. Get a decent meal, enough rest and get moving!

Post Workout

After every session of workout/exercise, we all feel exhausted some way or another. Recovery is really important especially right after your workout session. We always neglect the importance of post-workout. After every session, majority of trainess would just grab a sip or two and head for clean up.

The most critical time for a post-workout meal would be the first 15-25 minutes of a workout. At this point of time a strategic intake of protein and carbohydrates/glucose would play a major role in muscle recovery and growth.

Sample of a decent post-workout meal

Bananas for simple attacking carbs. After an abusive session, one or two would do you good.

Whey + Dextrose = Protein + Simple carbs can never go wrong after a workout

After an hour or so, I would recommend getting in some solid meals like tuna, chicken, meat and don’t forget your fibers. People tend to speculate the whole low-carb diet issue, I’d suggest you to eat the carbs eg; potatoes, rice. Unless you are on some sort of low carb diet, eat your carbs regularly. Remember, if you plan to hit a low carb diet scheme, do it at your own risk.

See you around.

How much of a role does pre and post workout nutrition play?

We all go to the gym, busting our ass. We try to break through that damn plateau which was haunting us for the past god knows how long. Achieving a new PR everytime you hit the weights isn’t so realistic. To achieve consistency might sound feasible rather than the crazy talk of hitting a new PR everytime you train. Even the genetically blessed SOB doesn’t get that.

Behind all these PR and everything else, there are two terms that most of the trainees lack. Pre Workout & Post Workout. 

What are these?

These are two period of times where a trainee gets in decent nutrition/food to supplement the exercise routine he/she has. Well it obviously provides energy to sustain throughout the workout routine. We all come from different camps, some of us were thought to chug down anything we have in mind eg; Mcdonalds, Lipid Rice etc. Whatever I’m going to type after this might be something that could increase your productiveness in the gym/health club

 

Pre Workout

Most of us neglect the Pre Workout Compared to Post workout. Most trainees are afraid that they might just over-eat and then resulting into a non-productive workout. Wrong. The whole purpose of having a decent pre-workout meal is to boost the metabolism as getting in calories before an activity/workout would provide the proper nutrition which would be converted into energy. Now how much of energy can our body absorb? This is very subjective. My suggestion would be for you to determine yourself. When we talk about pre-workout, sometimes a trainee goes over the barrier and literally cheats eg; mcdonalds, burgerking etc. Assuming that the amount of calories that would be drained out during an activity would suffice the calorie consumption, the trainee is wrong. The whole idea of having a clean pre-workout meal is to provide values combine with calories. You wouldn’t want a coronary meal to be your pre-workout. Consider a pretty balanced meal of Carbs,Protein and Fat. A slight increase in carbohydrate would do alot to the pre-workout meals. I would bank on the fact that increasing your glucose/sugar level in your body before a workout might just give you that head start during training. But do not overdo it. 

Here is a sample of a pre-workout meal

1 cup of brown rice

2 cups of milk

2 eggs

4oz of corned beef.

Sample 2

2 cups of milk

1 scoop of whey protein

1 serving of dextrose

1 serving of ground oats

Notice that the 2nd sample is basically liquid food. This is the type of pre-workout meal that would do alot of help for those who are on the go. 

 

Stay tuned for part 2 where we talk about post workout and nutrient timing.