POST WORKOUT NUTRITION.

You put a lot of effort into your workouts, always looking to perform better and reach your goals. Chances are you’ve probably given more thought to your pre-workout meal than your post workout meal.

But consuming the right nutrients after you train is just as important as what you eat before you train!…..Here is a detailed guide to optimal nutrition after workouts.

EATING AFTER A WORKOUT IS IMPORTANT!

To understand how the right foods can help you after exercise, it’s important to understand how your body is affected by physical activity. When you’re working out, you’re muscle use up their glycogen stores for fuel, this results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged.

After your workout your body tries to rebuild it’s glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you train can help your body get this done faster, it is particularly important to eat carbs and proteins after your workout…..Doing this helps your body

1: Decrease muscle protein breakdown

2: Increase muscle protein synthesis ( growth )

3: Restore glycogen stores

4: Enhance recovery

BOTTOM LINE:  

Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate growth of new muscle.

Protein, Carbs & Fats

This section discusses how each macronutrient ( Protein, Carbs & Fats ) is involved in your body’s post-workout recovery process……Protein Helps Repair and Build Muscle

As explained above, exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle protein breakdown

Consuming an adequate amount of protein  after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue. It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout

Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise

CARBS CAN HELP WITH RECOVERY

Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training.

For this reason, if you participate in endurance sports (running, swimming, etc.), you might need to consume more carbs than a bodybuilder.Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time.Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis

Try consuming the two in a ratio of 3:1 (carbs to protein). For example, 40 grams of protein and 120 grams of carbs. Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts then this becomes less important.

FAT IS NOT BAD

Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients.While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits…..For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk

Moreover, another study showed that even when ingesting a high-fat meal (45% energy from fat) after working out, muscle glycogen synthesis was not affected.It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery.

BOTTOM LINE:

A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 ( carbs to protein ) is a practical way to achieve this

THE TIMING OF YOUR POST-WORKOUT MEAL MATTERS

Your body’s ability to rebuild glycogen and protein is enhanced after you exercise, for this reason it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising. Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes.

In fact, it’s believed that there delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis. However, if you consumed a meal before exercising, it’s likely that there benefits from that meal still apply after training

BOTTOM LINE:

Eat your post-workout meal within 45 minutes after exercising. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.

FOODS TO EAT AFTER YOU WORKOUT

The Primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout. Choosing easily digested foods will promote faster nutrient absorption.

The following list contains examples of simple and easily digested foods.

Carbs:

Sweet Potatoes

Chocolate Milk

Quinoa

Fruits ( pineapple, berries, banana, kiwi )  

Rice Cakes  

Rice  

Oatmeal

Potatoes  

Pasta

Dark, Leafy Green Vegetables

Protein:

Animal or Plant Based Protein Powder

Eggs

Greek Yogurt

Cottage Cheese

Salmon

Chicken

Protein Bar

Tuna

Fats:

Avocado

Nuts

Nut Butters

Trail Mix ( dried fruits and nuts )

SAMPLE POST-WORKOUT MEALS

Combinations of foods listed above can create great meals that provide you with all the nutrients you need for after training, here’s a few examples of quick & easy meals to eat after your workout

1: Grilled Chicken with roasted veg

2: Egg omelet with avocado spread on toast

3: Salmon with Sweet potato

4: Tuna salad sandwich on whole grain bread

5: Tuna and Crackers

6: Oatmeal, whey protein, banana and almonds

7: Cottage Cheese and fruits

8: Pita and Hummus

9: Rice crackers and peanut butter

10: Whole grain toast and almond butter

11: Cereal and slim milk

12: Greek yogurt, berries and granola

13: Protein shake and a banana

14: Quinoa bowl and berries and pecans

15: Multi-grain bread and raw peanuts

MAKE SURE TO DRINK PLENTY OF WATER

It is important to drink plenty of water before and after your workout. When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results. During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance…..It’s especially important to replenish fluids if your next exercise session is within 12 hours. Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

Putting It All Together

Consuming a proper amount of carbs and protein after exercise is essential.It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.

If you’re not able to eat within 45 minutes of working out, it’s important to not go much longer than 2 hours before eating a meal. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

PRE-WORKOUT NUTRITION

Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals.

Good nutrition can help your body perform better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage

Here is everything you need to know about pre-workout nutrition.
Knowing What to Eat Is Important
Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.

Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies

by the individual and type of exercise
Below is a brief look at the role of each macronutrient.

Carbs

Your muscles use the glucose from carbs for fuel. Glycogen is the way the body processes and stores glucose, mainly in the

liver and muscles. For short- and high-intensity exercise, your glycogen stores are your muscles’ main source of energy.

But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of

training and your overall diet

Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish.

Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation

during exercise. Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to

maximize glycogen stores

Protein

Many studies have documented the potential of pre-workout protein consumption to improve athletic performance. Eating

protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis.

One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise

Other benefits of eating protein before exercise include:

1: A better anabolic response, or muscle growth

2: Improved muscle recovery

3: Increased strength and lean body mass

4: Increased muscle performance

Fat

While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and

moderate-to-low-intensity exercise. Some studies have investigated the effects of fat intake on athletic performance.

However, these studies looked at high-fat diets over a long period, rather than prior to exercise

For example, one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy,

trained runners.

SUMMARY:

Carbs help maximize glycogen stores for high-intensity exercise, while fat helps fuel your body for longer, less intense

workouts. Meanwhile, protein improves muscle protein synthesis and aids recovery.

The Timing of Your Pre-Workout Meal Is Key. The timing of your meal is also an important aspect of pre-exercise nutrition.

To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you

exercise.

However, in some cases, you may not be able to get in a full meal 2–3 hours before working out.

In that case, then you can still eat a decent pre-workout meal. However, keep in mind that the sooner you eat before your

workout, the smaller and simpler the meal should be.

If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some

protein. This will help prevent any stomach discomfort during exercise.

SUMMARY:

It’s recommended to consume a full meal 2–3 hours before your workout. For meals eaten closer to your workout, choose

simpler carbs and some protein.

Some Examples of Pre-Workout Meals,which foods and how much to eat depends on the type, duration and intensity

of the workout. A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.

If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout

Here are some examples of balanced pre-workout meals:

If Your Workout Starts Within 2–3 Hours or More

1: Sandwich on whole-grain bread, lean protein and a side salad

2: Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit

3: Lean protein, brown rice and roasted vegetables

If Your Workout Starts Within 2 Hours

1: Protein smoothie made with milk, protein powder, banana and mixed berries

2: Whole-grain cereal and milk

3: A cup of oatmeal topped with banana and sliced almonds

4: Natural almond butter and fruit preserve sandwich on whole-grain bread

If Your Workout Starts Within an Hour or Less

1: Greek yogurt and fruit

2: Nutrition bar with protein and wholesome ingredients

3: A piece of fruit, such as a banana, orange or apple

Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.

For best results, experiment with different timings and nutrient compositions.

SUMMARY:

A combination of carbs and protein is recommended for pre-workout meals. Fat can also be beneficial,

but it should be consumed at least two hours before exercise. Supplements Can Also Be Useful Before Exercise

Supplement use is common in sports. These products may enhance performance, improve strength, increase lean

body mass and reduce fatigue.

Below are some of the best pre-workout supplements.

Creatine:

Creatine is probably the most commonly used sports supplement.

It has been shown to increase muscle mass, muscle fiber size and muscle strength and power, all while delaying fatigue

Even though it’s beneficial to take creatine before a workout, it seems to be even more effective when taken after a workout

Taking 2–5 grams of creatine monohydrate per day is effective.

Caffeine

Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce

feelings of fatigue and stimulate fat burning. Caffeine can be consumed in coffee, tea and energy drinks, but it can also be

found in pre-workout supplements and pills.

It doesn’t really matter how you consume it, as its effects on performance are usually the same.

Caffeine’s peak effects are seen 90 minutes after consumption. However, it has been shown to be effective even when

ingested 15–60 minutes prior to exercise

Branched-Chain Amino Acids (BCAAs)

BCAAs refer to the essential amino acids valine, leucine and isoleucine.

Studies have shown that taking BCAAs before workouts helps decrease muscle damage and increase muscle protein

synthesis

A dose of 5 grams or more, at least an hour prior to exercise, is effective

Beta-Alanine:

Beta-alanine is an amino acid that increases your muscle stores of carnosine. It has been shown to be most effective for

short- and high-intensity exercises. It does this by increasing exercise capacity and muscle endurance while reducing fatigue

The recommended daily dose is 2–5 grams, of which at least 0.5 grams should be consumed prior to your workout

Multi-Ingredient Pre-Workout Supplements:

Some people prefer products that contain a blend of the supplements mentioned above.

The combination of these ingredients may have synergistic effects and improve performance significantly

Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine and B vitamins are among the most commonly used

ingredients in these products. These pre-workout supplements have been shown to increase work output, strength,

endurance, anaerobic power, reaction time, focus and alertness

The particular dose depends on the product, but it’s generally recommended to take them about 30–45 minutes before

exercise.

SUMMARY:

Creatine, caffeine, BCAAs and beta-alanine are often recommended before a workout. Multi-ingredient pre-workout

supplements combine many different ingredients for optimal benefits.

Hydration Is Also Crucial:

Your body needs water to function.

Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to

significant decreases in performance. It’s recommended to consume both water and sodium before exercise. This will

improve fluid balance

The American College of Sports Medicine (ACSM) recommends drinking 16–20 ounces (0.5–0.6 liters) of water at least

four hours before exercise and 8–12 ounces (0.23–0.35 liters) of water 10–15 minutes before exercise. Additionally, they

recommend consuming a beverage that contains sodium to help retain fluids

SUMMARY:

Water is important for performance. It’s recommended to drink water and sodium-containing beverages before exercise to

promote fluid balance and prevent excessive fluid loss.

Putting It All Together

To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout.

Carbs help maximize your body’s ability to use glycogen to fuel short- and high-intensity exercises, while fat helps fuel

your body for longer exercise sessions.

Eating protein helps improve muscle protein synthesis, prevent muscle damage and promote recovery.

Good hydration is also linked to enhanced performance.

Pre-workout meals can be eaten three hours to 30 minutes before a workout. However, choose foods that are easy to

digest, especially if your workout starts in one hour or less. This will help you avoid stomach discomfort. Additionally,

many different supplements can aid performance and promote recovery. At the end of the day, simple pre-workout

nutrition practices can go a long way in helping you perform better and recover faster.

Thanks for joining me!

My journey began near the end of 2013 when I was asked by a friend if I would be interested in running a Tough Mudder with him, to which after some research I decided to do it. I was still very over weight ( at my heaviest I was around 18st 7lbs ) so i had my work cut out, but this was only part of the reason why i started getting into health & fitness and start to turn my life around!

After waking up one day and taking a long hard look at myself i just wasn’t happy with what was looking back at me….a over weight, smoker, father of two beautiful kids who was as fit and as strong as wet toilet paper….so i had to do something. Tough Mudder’s were only the the start, the second part was taking on the Insanity 60 day DVD home workout ( and what a shock that was ) . I was already going to the gym before hand to try and help myself get ready as I knew what was coming ( or so i thought )! So the start of 2014 I began what was at the time the toughest challenge I’d ever done

 

My before and after with Insanity

I loved the results so much I thought to myself “ if i can get these results in 60 days imagine the results i could help people get long term “ so with this thought in mind i decided to talk with a couple of trainers I’d got to know from the gym and so began my journey into health and fitness.

It began with becoming an Insanity instructor March 2014 & my Level 2 Fitness instructor, Level 3 Diploma In Personal Training 2015, Level 4 Strength & Conditioning Coach & Olympic Weightlifting For Athletes Coach 2018, Diploma In Sports & Exercise Nutrition 2018, Diploma In Nutrition & Personal Nutrition 2019 and starting my Master’s in Nutrition July 2019.

 

Other achievements I’ve had a long the along with the ups and downs are 5 ultra marathons one of which was 40 miles on a treadmill in 10 and a half hrs for sports relief, 4 Tough Mudder’s, Nuclear Race, 5 Half Marathons, 2 10k runs for cancer research.

None of this has has been easy, I’ve had loads of set backs along the way ( lost weight, put it back on, lost it again and then put it back on again ) so i can relate to those that struggle with either training itself or losing weight….it’s not easy by any means!!

But through all of this I have learned one very important lesson….none of what we want to achieve is possible if we don’t get our mindset right first! Our minds are a powerful weapon but can also be our greatest enemy as our mind will quit before anything else.

Together We’re Stronger , Together We’ll Succeed….