In order to make progress in your training program, it is essential that you have proper pre and post workout nutrition. This is true for all types of programs and goals, weather you are looking to lose a few pounds of belly fat or looking to pack on some muscle. What you consume before you hit the gym can ultimately decide your performance for the day. How you replenish your body after a hard gym session will dictate how you recover and progress to your goals.
In order to energize your workout, you should eat 45-60 minutes before hitting the gym. You don’t need to be obsessing over every minute, you just don’t want to eat too close to your workout to avoid having a full stomach when you start your warm up.
When choosing what to eat, you want to base your meal on complex carb sources like sweet potatoes, apples, strawberries, broccoli, green beans, and spinach. Complex carbs are great energy sources as they should keep your muscle glycogen full and blood sugar levels up. Your body needs to expend more energy (calories) to process complex carbohydrates, so they are absorbed more slowly than simple carbohydrates. This results in sustained energy, ideal for workouts. Research has shown that complex carbohydrates consumed prior to workouts improve endurance when compared to simple carbohydrates. Most people will benefit most from 25-45 grams of carbohydrates in their pre workout meal. If your goal is to lose fat, stay closer to the 25 gram mark.
Consuming protein prior to a workout is also extremely beneficial to improving performance. Research has shown that consuming protein prior to exercise will boost your resting energy expenditure (the amount of calories you burn at rest) for up to 48 hours! Having protein will also have a muscle saving effect. Most people assume that after your body runs out of carbs, it will switch to using fatty acids for energy. The truth is, your body is much more likely to use amino acids during a high intensity workout. If there aren’t free amino acids in your blood stream (from that essential pre workout meal), where will your body go for those amino’s? It is coming straight from your muscles, hindering all your progress. Good sources of protein include; chicken breast, hard boiled eggs, beef or chicken jerky, whey protein shake, and a glass of milk. Try to consume 15-25 g of high quality protein with your meal.
Pairing a good protein source with some complex carbs will give you the edge in the gym. You will have sustainable energy and put your body in a favorable position to save and build muscle and also shed unwanted fat.
For more information on our nutritional services at Sky Fitness please contact Scott Dicker at 847-951-8426
References
- C.M. Kerksick, C.J. Rasmussen, S.L. Lancaster, B. Magu, P. Smith, C. Melton, M. Greenwood, A.L. Almada, C.P. Earnest, and R.B. Kreider, “The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training.” Journal of strength and conditioning research / National Strength & Conditioning Association, 2006.
- Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Moore, DR, Robinson, MJ, Fry, JL, et al. Exercise Metabolism Research Group, McMaster University, Hamilton, Canada. American Journal of Clinical Nutrition 2009, Jan;89(1):161-8. Epub 2008 Dec 3.
- TIPTON, K.D. et al. (2001) Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab., 281 (2), p. 197-206.
- IVY, J. and PORTMAN, R. (2004) Nutrient Timing. USA, Basic Health Publications