subject: Pre and Post-Workout Nutrition [print this page] Pre and Post-Workout Nutrition Pre and Post-Workout Nutrition
Introduction
Two of the most important meals of the day are your meals before and after your workout. If you do not pay attention to these two meals then you are missing out on serious muscle building potentials. Inadequate pre-workout (PW) and post-workout (PW) nutrition is one of the main reasons why many people do not pack on the quality muscle they desire.
Pre-Workout
Consuming the proper nutrients is essential to kick start your workout. If you do not provide your body with fuel for energy during your workout then your body will turn to other resources like muscle for energy. The result = muscle loss.
We recommend that you consume around 15-30g of slow release carbohydrates 30-60mins before a workout. Good examples of slow release carbohydrates are brown bread, fruit (1 apple contains roughly 15g of slow release carbs) and sweet potato. It is also important to consume a protein shake in addition to the carbohydrates to provide your body with key amino acids which prevent your body using muscle as an energy source.
During Workout
During your workout it is important to consume plenty of water. Aim to drink around 500ml minimum each time you workout
Post Workout
The post workout meal is THE MOST IMPORTANT MEAL OF THE DAY!The science of weight training simplified: when you train with weights you are forcing your body to break down muscle. Your body will then try and repair the muscle so that when it grows back it grows back strongerthe result = muscle gain. gain. Therefore, you need to provide your body with the proper foods to enable them to grow.
Your post workout meal should include protein and carbohydrates. The protein is essential as it provides the muscle with amino acids required to repair the damage done by heavy lifting in the gym. Carbohydrates provides you with an insulin spike which is increases the uptake of amino acids by your muscles. You should aim to take a ratio of 2:1 carbohydrates to protein. We suggest consuming a protein shake and eat 8 wine gums or an "all in one" recovery shake like PhD 2:1 recovery which can be found here.
