PRE & POST WORKOUT NUTRITION
Last week I posted about my pre/post workout nutrition & you guys had LOTs of questions! Hopefully this helps. ☆ PRE WORKOUT - If you work out first thing in the AM, it can be hard to eat. BUT, it’s beneficial to get protein in your system to get your metabolism going. I recommend eating 30-60 mins prior to your workout so your digestive system isn’t competing with your muscles trying to perform.
MEAL: carbs & protein. If your workout is a higher cardio workout, you may want higher carbs than if it’s a weights based workout. Carbs provide energy. Protein provides amino acids necessary for building muscle, & can help build and repair right away.
Go for simple digesting carbs for pre-workout meals: fruit, sweet potatoes, whole grains, oats, protein shake or bar, protein balls, rice cakes, etc.
Keep fat low. It doesn’t digest fast enough to be of use in your workout, & can make your workout feel more sluggish, rather than power you through it. A TBS of nuts or nut butter is usually ok, but avoid saturated fats & heavy foods. ☆ POST WORKOUT - This meal is VERY important. What you eat post workout can minimze muscle damage & protein breakdown, increase lean muscle repair & protein synthesis, replenish glycogen stores, decrease soreness, & reduce cortisol levels (stress hormone). MEAL: high protein + moderate carb + low fat
Again, fat slows digestion, eating it post workout can slow absorption of protein & carbs your body needs to build & repair.
Try to get at least 25-30 grams of protein, post workout; protein shake, egg whites, veggies, whole grains, any type of lower fat meats/fish. Etc.
It’s most beneficial to eat within 30 mins after your workout for optimal muscle repair. ☆BCAA’s I am a BIG believer in BCAA’s taken during/right after you workout. The closer to the workout, the better. They aid in muscle repair, & will decrease your soreness/depletion from one workout to the next.
My favorite BCAA’s + protein are from @idealfit %10 off code MCFIT
Any questions??? #ideallean #idealfit #idealfitathlete #ad - 17 hours ago