WHEN AND WHAT SHOULD I EAT BEFORE WORKOUTS?
I frequently get asked by you guys on what should I eat before my workout and likewise when should I eat them? Should I take a protein shake before or after or both? Is it okay to eat power bars before workouts? The truth of the matter is that there is no perfect pre-and-post-training guideline to follow. We all have different body types and goals. I personally try to stick to getting my nutritional needs via my diet, not shakes ( not to say that shakes are bad ). High-level or competitive athletes can benefit from the extra calories and quick protein intake since they spend HOURS everyday training virtually non-stop. By rule of thumb your pre and post workout meals will look pretty similar. Pre-workout meals should be eaten 1-2 hrs before exercise. This is to allow the proper benefits listed below to take affect. Here's a quick breakdown of whats going on.
Eating protein will help;
Eating carbs will help;
Remember, we're all different, a pre-workout meal containing a balance of whole foods with high quality proteins, dense carbs, and healthy fats should do the trick. If you don't have time to cook and eat 1-2 hours after your workout, then a protein shake shall suffice. Although don't get in the habit of skipping meals for a quick shake.
I frequently get asked by you guys on what should I eat before my workout and likewise when should I eat them? Should I take a protein shake before or after or both? Is it okay to eat power bars before workouts? The truth of the matter is that there is no perfect pre-and-post-training guideline to follow. We all have different body types and goals. I personally try to stick to getting my nutritional needs via my diet, not shakes ( not to say that shakes are bad ). High-level or competitive athletes can benefit from the extra calories and quick protein intake since they spend HOURS everyday training virtually non-stop. By rule of thumb your pre and post workout meals will look pretty similar. Pre-workout meals should be eaten 1-2 hrs before exercise. This is to allow the proper benefits listed below to take affect. Here's a quick breakdown of whats going on.
Eating protein will help;
- Maintain or even increase your muscle size. Important for anyone who wants to improve health, body composition, or performance.
- Reduce muscle damage. The less damage to your muscles, the faster you recover.
- Flood your bloodstream with amino acids when you need them the most. Not only are you preventing damage, you’re increasing muscle size.
Eating carbs will help;
- Fuel your training. It’s a popular misconception that you only need carbs if you’re engaging in a long endurance workout. In reality, carbs can also enhance shorter term, high-intensity training. ( CrossFit )
- Stimulates the release of insulin. When combined with protein, this improves protein synthesis and prevents protein breakdown. No sugary carb drinks required.
- Fuel performance. Although carbs work a little better here.
- Maintain glucose and insulin levels. Keeps you on an even keel.
- Provides vitamins and minerals, important in everyone’s diet.
Remember, we're all different, a pre-workout meal containing a balance of whole foods with high quality proteins, dense carbs, and healthy fats should do the trick. If you don't have time to cook and eat 1-2 hours after your workout, then a protein shake shall suffice. Although don't get in the habit of skipping meals for a quick shake.