March 1, 2008
Topic:
Pre and Post Exercise Nutrition
I have lost count how many people have asked, what’s the best thing to eat before I workout, what do I eat after? Understanding Pre and post workout nutrition is important for performance and results so let’s go over it.
Before and during working out - This is also known as the (energy phase) - Recent studies from the University of Texas, in Austin found that drinking a carbohydrate/ protein drink before and during a workout improved endurance by 57% compared with water or just a carbohydrate only drink that only showed a 24% increase. The ratio needs to be 1 gram of protein for every 4 carbohydrates. There is a new product called Accelerade that’s like Gatorade but with protein. Try it. Last but not least more research from Long Borough University in England showed that supplementing like this during workouts can reduce soreness by 50%.
After workout food – Multiple studies prove that 45 min after an intense workout, you’re muscles are at their most primed and ready for proper nutrients. Remember, after a workout, your muscles are not craving protein even though they need it, they’re craving carbohydrates because muscle glycogen levels are extremely low. Remember carbohydrates act like a car that shuttles protein to the muscles. Use a 3 to1carbohydrate protein mixture. The muscles will quickly soak up the carbohydrates with the much needed protein tagging along with it. Avoid any kind of fat, even healthy fat after a workout because this reduces insulin spikes. We want an insulin spike after a workout because we want to put all the healthy stuff in our muscles. (Here are some examples)
1. Turkey sandwich on wheat, no mayo
2. Chocolate milk (yes, even though it has real sugar), because your glycogen levels are so low you’re body won’t store it as fat and the protein of the milk will tag along with it.
3. Sports Protein shake, like Muscle milk or Myoplex. Notice that I haven’t mentioned fruit much. Fruit can cause gastric distress in many people if they eat it before or after a workout. Fructose is more slowly absorbed than compared to other sugars like sucrose, maltodextrin or dextrose which are really fast absorbing sugars.
Question from viewers:
Deana asked this question
What type of exercises should people with really bad knees do???
Susan
Is running on a treadmill the same as running a track? Also, what kind of exercise equipment would you recommend for getting the most for your money?
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