In this article, we'll focus on pre-workout and post-workout nutrition. When it comes to making the most of your workouts, nutrition is one of those “little things” that can make a big difference in your performance, recovery, and overall results. The following are a few ways you can optimize your nutrition for better progress:
Pre-Workout Nutrition:
Fueling your body adequately before a workout sets the stage for a successful training session. The main goals of pre-workout nutrition are to fuel your muscles and brain for energy, prevent low blood sugar, and help you exercise harder and more efficiently.
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Carbohydrates: Complex carbohydrates like whole grains, fruits, starchy vegetables, and dairy provide a sustained source of energy for your muscles during exercise.
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Protein: Including a small amount of protein can help to reduce post-exercise muscle soreness.
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Hydration: Proper hydration is vital for optimal performance and can help to prevent dehydration during exercise, so it's important to drink enough water and/or consume enough water-rich foods. Be sure to discuss how much water you should drink with your physician.
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Timing: Aim to eat your pre-workout meal about 2-3 hours before your training sessions to allow for digestion. You can have a pre-workout simple carbohydrate snack that is easy on digestion, such as fruit or a piece of toast, within one hour before your activity.
Examples of Pre-Workout Snacks Include:
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Apple and peanut butter
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Yogurt and berries
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Dried fruit and nuts
Post-Workout Nutrition
After an intense workout, your body needs essential nutrients to recover, repair muscles, and replenish glycogen stores. The key elements of post-workout nutrition include:
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Protein: Consuming a high-quality protein source immediately after exercise aids in muscle recovery and growth. Whether it's lean meats, eggs, or plant-based proteins, these little wonders will be your sidekicks in muscle repair and growth.
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Carbohydrates: Replenishing your glycogen stores with easily digestible carbohydrates helps to restore energy levels and prepare your body for the next workout.
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Electrolytes: If you’ve engaged in a particularly intense or prolonged workout, consider consuming electrolyte-rich beverages or foods to rebalance your body’s electrolyte levels. Be sure to discuss this with your physician before starting.
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Timing: The post-workout “anabolic window” is the sweet spot when your body is craving those nutrients the most. Aim to eat within 30 minutes to an hour after your workout.
Examples of Post-Workout Snacks Include:
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Chocolate milk and a granola bar
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Peanut butter and jelly sandwich and a yogurt
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Fruit smoothie with Greek yogurt, banana, and berries
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Turkey sub with grapes
Approaching our nutrition game with a balanced, nourishing plan can lead to some mighty fine fitness results. Remember to always discuss any new exercise regimen, including a plan for pre-workout and post-workout nutrition, with your physician before starting.