Pre and Post Workout Nutrition
Maybe you're not seeing the results in your body that you were hoping to see when you
started working out.
Or maybe you have plateaued, and it seems that muscle growth has come to a
screeching halt.
Or your workouts suck. You’re not able to move up in weights and constantly just use
the same weights week after week.
If any of those scenarios are the case, you may really want to take a look at your
nutrition surrounding your workouts.
We MUST fuel our body properly in order for it to respond as we desire that it should.
We cannot deprive our body and then expect it to perform and adapt at its highest level.
We prioritize fueling our body appropriately before and after exercise we see better
performance, due to increased energy and also due to increased energy in the muscle
itself in the form of muscle glycogen.
Glycogen is a type of carbohydrate that your body stores in your muscles and liver to
use as a source of energy when you need it. Think of it like a reserve tank of fuel that
your body can access when it needs to. When you eat carbohydrates, your body breaks
them down into glucose and stores them as glycogen in your muscles and liver. Then,
when you exercise or engage in physical activity, your body can break down the stored
glycogen to provide energy to your muscles.
When we we prioritize feeling appropriately post-exercise, we again fill up those
glycogen stores, but we also provide the nutrients your body needs to heal and recover
from the exercise. The carbs are going to replenish that Glycogen and also make sure
you have energy to get on with the rest of your day. Consuming protein after exercise
can also help to replenish amino acids, which are the building blocks of protein, in the
body. This can help to prevent muscle breakdown and promote muscle growth.
Additionally, consuming protein after exercise can help to increase satiety and reduce
hunger, which can be helpful for individuals who are trying to manage their weight.
Pre- workout
Timing;
Ideally 1-3 hours before your workout.
Sometimes that’s not possible, So then opting for a smaller meal that is protein and fast
digesting carbs, and then you can effectively get away with something like 20-30 min.
Protein’
The amount of protein needed before a workout varies depending on several factors
such as the type of exercise, the individual's body weight, and fitness goals. In general,
it's recommended to consume 0.15 to 0.25 grams of protein per pound of body weight
30 minutes to an hour before a workout.
For example, if you weigh 150 pounds, you would need to consume between 23 and 38
grams of protein before exercising. For most women this falls between 20-30g.
Consuming protein before exercise can help to provide amino acids for the body to use
during the workout, which may help with muscle protein synthesis and recovery.
Additionally, consuming protein before exercise can help to regulate blood sugar levels
and prevent muscle breakdown.
Carbs;
The amount of carbohydrates needed before a workout depends on several factors
such as the type and intensity of the exercise, the individual's body weight, and their
fitness goals. In general, it's recommended to consume 0.5 to 1 gram of carbohydrates
per pound of body weight 30 minutes to an hour before a workout.
For example, if you weigh 150 pounds, you would need to consume between 75 to 150
grams of carbohydrates before exercising. Good sources of carbohydrates include
fruits, vegetables, whole grains, and starchy vegetables like potatoes.
Consuming carbohydrates before exercise can help to provide energy for the body to
use during the workout. This can help to improve performance and prevent muscle
fatigue. Additionally, consuming carbohydrates before exercise can help to maintain
blood sugar levels, especially during high-intensity workouts.
Fats;
consuming a small amount of fat before exercise can help to slow down the digestion
of carbohydrates and provide a more sustained release of energy throughout the
workout. This can be particularly beneficial for endurance athletes or those engaging in
high-intensity workouts.
However, it's important to note that consuming too much fat before exercise can lead to
digestive discomfort and may not be beneficial for some individuals. Additionally, as
the fat takes longer to digest, you can potentially be expending energy on digestion,
instead of harnessing all energy for your workout performance.
Overall, while it's not necessary to consume a large amount of fat before exercise, it may
be beneficial for those participating in endurance training.
POST WorkOUT
Timing.
While the 30 min anabolic window has been mostly dispelled, there is still evedicience
that eating withing 90 minutes of your workout is optimal for both recovery and
replenishment of the glycogen stores.
IF you are women going through peri-menopause or post menopause, then you do want
to try to eat something- even something small that prioritzes carbs as soon as possible
(within 30 min) post exercise. This is to help you better regulate cortisol production.
Protein;
The amount of protein needed after a workout depends on several factors, such as the
type and intensity of the exercise, the individual's body weight, and their fitness goals.
However, a general guideline for most people is to consume between 0.14 to 0.23
grams of protein per pound of body weight
For most women this will fall between 20-30g.
It's also important to note that consuming protein throughout the day, not just
immediately after exercise, is crucial for muscle growth and repair. A balanced diet that
includes a variety of protein sources can help ensure you are meeting your daily protein
needs.
*** reminder, no need to fall prey to the complete protein myth. As long as you are
consuming varied sources of protein-containing foods throughout the day, your body is
smart enough to combine the amino acids to form a complete protein.
Carbs:
The amount of carbohydrates needed after a workout depends on various factors such
as the intensity and duration of the exercise, the individual's body weight, and their
fitness goals. However, as a general guideline, it is recommended to consume between
0.5 to 0.7 grams of carbohydrates per pound of body weight within 30 minutes to an
hour after exercising.
For example, if you weigh 150 pounds, you would need to consume between 75 to 105
grams of carbohydrates after a workout. Good sources of carbohydrates include fruits,
vegetables, whole grains, and starchy vegetables like potatoes.
Consuming carbohydrates after exercise can help replenish glycogen stores in the
muscles that may have been depleted during exercise. This can help to provide energy
for the body's next workout or activity.
Fats;
While fat is an important macronutrient, it's generally recommended to focus on
consuming carbohydrates and protein after a workout to replenish glycogen stores and
promote muscle recovery.
However, including a small amount of healthy fat in a post-workout meal can provide
several benefits, such as helping to slow down the digestion of carbohydrates and
providing a more sustained release of energy. It's generally recommended to aim for a
balanced post-workout meal that includes carbohydrates, protein, and some healthy
fats.
As a general guideline, it's recommended to consume around 0.25 to 0.5 grams of fat
per pound of body weight in a post-workout meal. For example, if you weigh 150
pounds, you would need to consume around 37 to 75 grams of fat in a post-workout
meal. Good sources of healthy fats include nuts, seeds, and avocados.
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Too full or struggling to get in carbs? Cyclic dextrin is an amazing fast digesting carb
you can use pre or post workout to restore glycogen and help control cortisol
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And of course, Creatine;
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If this was helpful, you may want to check out our #replay on pre/post workout nutrition
inside our private community!
