Sports Nutrition: Post-Workout

The goal of the post-workout meal is to quickly and efficiently refuel the muscles and  provide them with the raw materials they need to rebuild themselves to grow.

There are two anabolic windows in which you should be feeding your body.

Post-Workout Window #1  (within 45 minutes of completing workout – however the sooner you refuel the better) – During this window a liquid source is ideal because it can be processed and utilized by the body quicker. This is especially recommended for people with an underactive digestive system.  A high quality whey protein or plant protein powder. One which includes BCAAs and Glutamine will fit the bill as well.

Post-Workout Window #2 (within 90 minutes to 2 hours of completing workout) – During this window you are fuelling your body with food sources. The meal should be heavy on protein and complex carbohydrates. While protein builds muscles the carbohydrates spike your insulin levels providing the body with a transport system for the nutrients to reach the muscle cells. For women a minimum 20 grams of protein is recommended and for men a minimum of 30 grams of protein is recommended. 

Gaining mass?

If your goal is to gain mass your post-workout meal should be approximately 15-25% of your daily caloric intake. For example: If your diet calls for 3000kcal/day, your post-workout meal should be 450-750kcal.  Don’t be shy, eat!

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Sports Nutrition: Pre-workout

What you eat and when you eat it can increase or decrease the effectiveness of your workout. Recovery, anabolism and results depend on two key meals: Pre-workout and Post-workout.

Pre-Workout Nutrition

Your pre-workout meal is the second most important meal second to only the post-workout meal. The goal of this meal is to prepare the body from the stress it is about to endure. The pre-workout meal isn’t much different from one of your normal meals. It should be focused on protein and complex carbohydrates. It is important that both these macronutrients be present and consumed 60-90 minutes before exercise. Eating too close to exercise doesn’t give the body enough time to digest and make the nutrients available to the body during exercise.

So what do I eat?

Complex Carbohydrates in your pre-workout meal will help ensure you have adequate energy levels for your workout. 

Bananas are packed with potassium which aids in maintaining proper nerve and muscle function. Your body doesn’t store potassium for long periods of time therefore during an intense workout your potassium levels will drop. Pair the banana with a handful of raw almonds and yogurt and you have yourself a quick, complete and easy pre-workout meal. 

A bowl of oatmeal is another great choice. Oats are full of fiber and are low on the glycemic index meaning the carbohydrates are released into your bloodstream gradually, keeping your energy levels constant during your workout. Oats also contain B vitamins which lower stress, increase energy and convert carbohydrates into energy. 

A study led by the University of Exeter, published in 2009 in the "Journal of Applied Physiology," reported that beet juice may have the most benefits when it comes to improving athletic stamina. Not only has beet juice been found to help boost athletic performance, but the vegetable has also been linked to helping those with lung and heart problems and aiding in general overall health. 

Nitrates

The Exeter-led study pointed to the benefits of nitrates, concluding that they boost a cyclists's endurance by 16 percent. Nitrates are helpful to athletes because they quickly bring oxygen to muscles, essentially making the hard efforts easier. Consider a glass of beet juice as part of your pre-workout meal.

Check out Sports Nutrition: Post-Workout for what, when and how much to eat after your workout.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.