Key Points: Getting the Most Out of Your Nutrition Pre and Post Workout

Blog originally posted through WellCats Newsletter

For those engaging in high intensity, high endurance exercise, what you eat before and after your workouts can make a significant difference in achieving peak performance. This blog will provide general recommendations for optimizing nutrient needs pre and post exercise.

PRE-WORKOUT: CARBOHYDRATES ARE KING

When considering the most appropriate foods pre-workout, none is more important than ensuring adequate carbohydrates are consumed. Carbohydrates uniquely provide the energy our bodies need to sustain high intensity, high endurance training. Without optimal carbohydrates, “hitting a wall” is more common, and feeling fatigued during workouts is more likely. Below are some simple steps to calculate carbohydrate recommendations prior to your workout. Remember that these are GENERAL guidelines. It is important to listen to your body and make adjustments to find your best balance.

STEP 1: CONVERT your weight from pounds to kilograms

STEP 2: IDENTIFY the range of carbohydrates needed

Equation = 1 to 4g/kg body weight should be consumed 1-4 hours prior to exercise

Example = 150-pound individual = 68kg. 68 kg x 1-4g/kg carbohydrate = 68-272 g carbohydrates

The closer an individual is to their workout time, the fewer carbohydrates should be consumed. Thus, if an individual is an hour from their workout, from the example above, it would be most appropriate to consume closer to 68 grams of carbohydrates. If the same individual is eating closer to 4 hours prior to working out, from the example above, 272 carbohydrates would be more appropriate to consume.

STEP 3: EXAMPLES of food sources of carbohydrates

POST WORKOUT: Protein for Recovery

It is important to remember that post-workout, the goal is to provide nutrients that support muscle recovery and protein synthesis. Without the necessary building blocks for proteins, enhancing lean muscle mass is more difficult to achieve. While carbohydrates provide important energy pre-workout, protein is critical to the process of muscle building post-workout.

Aim for 25 grams of protein 3-4 hours prior to activity. Research has shown that 25 grams of quality proteins have the greatest impact on activating muscle protein synthesis.

· Equivalent: 3-4 ounces of chicken or turkey

· Avoid red meat and highly processed meats (i.e. hot dogs, bologna)

· Avoid high sodium meats

FOR MORE INFORMATION VIEW THE FOLLOWING RESOURCE:

· American College of Sports Medicine http://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx