Pre-workout Nutrition
It is important to consume a snack/meal that contains the appropriate nourishment prior to an exercise session. Pre-workout nutrition should include quickly digestible carbs (carbohydrates) and easily digestible protein.
To avoid indigestion issues and to be able to exercise to full your potential, this pre-workout nourishment should be consumed 1 to 3 hours before starting your exercise session.
The reason for this is that during exercise your body’s blood supply is primarily going to your muscles and therefore, not available to aid in the digestive process. Any food left in your stomach will just sit in there, causing indigestion, and therefore not providing an energy source for exercise.
Post-workout Nutrition
Consuming the appropriate nourishment after your workout is important for your body, too. WHY?
After a workout the body needs to replace glycogen stores and repair/rebuild muscle.
Glycogen is the storage form of glucose (sugar). In the body, glycogen is stored in the liver and in muscles. During exercise this stored glycogen is converted to glucose and used as an energy source. So after exercise the body needs to replenish these glycogen stores.
Also during exercise, muscle structure becomes somewhat damaged due to lengthening and contracting. (This is what causes pain the next day or two after exercise.) So, the body needs nourishment to help repair any muscle damage, too.
Eating a ratio of 3 carbs : 1 protein within 30 minutes to an hour after exercise helps to hasten this repair. Your body will absorb glucose and restore lost glycogen most efficiently within this window of time. Easily digestible protein is needed to stimulate muscle repair/growth.
About 1-2 hours after exercise be sure to eat a good meal. Waiting longer than two hours will decrease the rate of glycogen restoration by about half. This nourishment should consist primarily of protein and carbs. At this meal feel free to include your daily allotment of healthy dietary fats.
Also, don’t forget to drink water and replace electrolytes.
Pre-workout Menu
Bagel or toast:
- Choose the right type of bagel and be careful what you put on it.
- Pick a plain white or wheat bagel rather than a whole grain bagel. Whole grains are digested at a slower rate.
- Put some jelly on it, or a slice of chicken/turkey, or cooked egg whites.
- NO cream cheese or egg yolk. Cream cheese/egg yolk is a fat which stays in the stomach longer, so it’s not available for quick digestion and therefore not available as an energy source for exercise.
Low-fat yogurt:
- contains carbs and protein
- avoid it if you are lactose intolerant
Smoothie:
- make it with whey protein and easily digestible carbohydrates (banana, berries)
Caffeine:
- helps to improve performance, strength, energy
- stimulates fat burning
Post-workout Menu
Glass of milk:
- chocolate or white milk
- low fat
Protein shake:
- containing up to 10 percent carbohydrates
Protein bar:
- containing the right calorie count
- check the nutrition labels
- make sure there’s only one serving in the bar
Scrambled egg whites w/ reduced-fat cheese:
- low-calorie mini-meal
- good for a little protein
AVOID
Sugary/artificial fructose sports drinks, smoothies, or soda pop drinks:
- blocks Human Growth Hormone (HGH) production
Hard to digest foods that delay nutrient availability:
- steak (or other hard to digest protein)
- spicy or high fiber foods (hard to digest)
- processed foods
- fatty/fried/fast foods
- low-carb meals
- candy
Avoid eating nothing:
- your body needs recharging after exercise
- if you don’t eat your body can not recharge and will consume muscle
- nutrients are essential to maintain muscle
Nancy L. Fitness 