Your workout may be where you “feel” like you’re getting results, but it’s actually proper nutrition + your workouts that plays a larger role in the results factor.
šNutrient timing is purposely choosing foods around your workouts that will nourish and support your cells for the upcoming physical activity.
It was found that the net protein balance was greater when consuming the protein + carbs before exercise rather than post exercise.ā£
What does this mean?ā£
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You get a greater anabolic response (protein synthesis= growth) when consuming pre-workout nutrition compared to post workout nutrition. You get more amino acids into your muscles both during and after exercise when consuming pre-workout nutrition.ā£
š„ PRE-WORKOUT NUTRITIONš„:
ā¢Ideal pre-work meal is mostly carbohydrate based.
ā¢20 minutes to 1 hour before exercise:
Simple carbohydrates from fruit like dates, raisins or banana, or a coconut water can give you quick energy. Or a small serving of yogurt with fresh fruit. My favorite is the adrenal elixir with some collagen. AIM for: 6 G protein & 35 g carbs minimum
ā¢1 hour (or more) before exercise:
Complex carbs & simple carbs larger meal size & some fiber okay!
Examples: Oatmeal+ collagen with fresh fruit or greek yogurt, rice cake with jelly and dates, sweet potatoes and eggs with fruit.
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āWhat about protein before workouts? There is evidence that consuming protein before a workout is beneficial, and while these recommendations include protein, you could increase the amount in your pre-workout meal–experiment with anywhere between 6-20 g and see what works for you!
āWhat about eating a high fat meal before a workout? Fat is the most complex fuel for your body to break down and absorb, and while it’s important for overall health, I recommend consuming low-to moderate fat intake with your pre & post workout meals.
šŖPOST WORKOUT NUTRITION šŖ
HYDRATION: The first nutritional priority after exercise is to replace any fluid lost during exercise. Consume 16-24 oz. of water post workout.
Eating post workout within the right time frame following your workout plays a huge role in your recovery and training progress. And when it comes to fueling after exercise, I bet there’s little surprise that women are different than men. Here are a few things to keep in mind if you’re trying to maximize your recovery: š
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šŖ Women’s metabolism comes back down to baseline within 90 minutes after exercise whereas men might take 3-18 hours, depending on the exercise.
šŖ We need to eat protein (aim for 25-30 grams with 5-7 grams BCAAs) with a bit of carbohydrate as soon as possible after exercise – especially if you’re doing a depleting exercise like cardio. Ideally, aim to eat within 30-45 minutes after finishing your workout.
šŖ If you delay calorie intake, you stay in a breakdown state. In short, your body won’t start repairing until you take in some food.
šŖ Even if you eat enough in the rest of your day to meet what your body needs,
not eating post-workout acts the same as not eating enough.
Benefit of protein shakes/post workout liquid meals:
Liquid form of nutrition that contains rapidly digesting carbohydrates (e.g., maltodextrin, dextrose, glucose, etc) and proteins can accelerate recovery by utilizing insulin for nutrient transport into cells, can result in rapid digestion and absorption. Also, these productsĀ are often better tolerated during and after workouts. Whole food meals arenāt always practical for a few reasons.Ā SomeĀ find theyĀ arenāt hungry immediately after exercise,Ā and the process of digestion mayĀ take 1-3 hours before its absorbed into blood streamĀ and your body needs replenishing within the hour.
Protein and Carbohydrates:
Research shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen.Ā Ā Ā This is essential to building adequate glycogen stores for continued endurance training.Ā Endurance exercise is defined as r
epetitive prolonged exercise of sub maximal intensity greater than 45 minutes.
Protein Data indicates a minimum of 18-20 g of protein after a workout to maximally stimulate muscle protein synthesis. This number will vary depending on lean body mass and your goals. Eating more protein than that, however, has a negative impact because it slows re-hydration and glycogen replenishment.
Fuel for what you’re doing, and fuel for the recovery that your body needs afterwards!
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Not medical advice.
Sources:
PMID: 11440894, 16896166,
Doi: 10.37527.2020.70.3.005
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http://www.ncbi.nlm.nih.gov/pubmed/12235033?dopt=Abstract
http://www.ncbi.nlm.nih.gov/pubmed/1601794?dopt=Abstract
http://www.cdc.gov/obesity/data/trends.HTML
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