Proper Nutrition will help fuel your workout and assist with the subsequent recovery and repair of tissues. The timing of nutrients in connection with your workout session is important!
Pre-workout fuel should consist of fast digesting carbohydrates for quick energy production. Incorporating protein or healthy fat depends on the timing of your pre-workout meal. If you consume protein and/or healthy fats too close to your workout, your body will be competing for the energy/blood/oxygen needed for digestion and energy/blood/oxygen required to meet the demands of exercise. Let your muscles have the fuel to power through your work-out by eating easily digested foods. Each person is different and you have to find the nutrient timing that works best for you. It is also important to keep in mind the intensity of your planned workout and thus the energy required to sustain the pace. Here is a general guide:
• Within 30 minutes – fruit is ideal
• Within 60 minutes – small meal of carbs and protein
• Within 2 hours – regular balanced meal of carbs, protein, healthy fat
Post-workout meals are to rehydrate, replace glycogen stores, and for muscle recovery and repair.
• Immediately after – water
• Within 30 minutes – carbs and protein (a protein shake is ideal here) AND then
• Within 60 minutes – regular balanced meal of carbs, protein, healthy fat
Important post-workout notes…
You have a 30 minute window of opportunity in which to maximize protein synthesis. The maximum uptake of amino acids by the muscles occurs during this time. The muscles need these amino acids for repair, recovery, and building. A good quality protein powder is the most bio-available protein source for this purpose…it’s easily digested and quickly transported to where it’s needed.
Eat the right foods at the right times for optimal results. Remember 80% of muscle development is in nutrition.