Search

What to eat before, during, and after a workout

With the plethora of information that exists regarding nutrition and "nutrient timing", I feel inclined to share some knowledge...




ARE SUPPLEMENTS NECESSARY?

No.... well not unless you're deficient in something. So don't believe all the marketing tactics!


WHAT SHOULD I EAT/DRINK BEFORE A WORKOUT?

Depends on when the meal is consumed... If it less than an hour before "gym time", you should avoid fats and fiber (longer to digest). The perfect pre-gym snack should be a piece of fruit! Fruit are simple sugars and will allow for rapid carb utilization.

If it is 3 hours before the gym, then you should consume 3 grams of carbs per kilogram of body weight (ie: 150lbs = approx 75 x 3 or approx 200 grams of carbs) and 15-25 g of protein.


SHOULD I EAT DURING A WORKOUT?

Generally...no. If your training exceeds 1 hour, then you may find it beneficial to consume 30-60 g of carbs per hour to maintain glucose levels.


WHAT SHOULD I EAT/DRINK AFTER A WORKOUT?

This is critical.

1 g of carbohydrate per kg of body weight PLUS 15-25 g of protein (within one hour post exercise). Follow this with a meal 2-4 hours post-exercise. This is the best way to replenish glycogen stores.

Ditch the protein shake! Instead, opt for some low fat chocolate milk or greek yogurt! Milk-based protein (post exercise) has been shown to increase muscle strength. Dairy is high in the amino acid Leucine, which optimizes protein synthesis.


It's simple. Ditch the 3 P's - (pills, powders, and patches)


Just eat food.


GET IN TOUCH

We'd love to hear from you

personal trainer brecksville ohio 

weight loss doctor brecksville ohio

fitness together

personal trainer cleveland

personal trainer independence ohio

weight loss doctor brecksville ohio

fitness together

personal trainer cleveland