Workout Nutrition. Since this can be a complicated topic, I wanted to break it down, as simple as possible for you! I will also start by saying that these are all suggestions. Individuals operate differently so try things out and see how your specific body reacts.
We’re going to focus on 3 different types of MACROnutrients in regards to workout nutrition.
Protein: Think your typical Whey Protein Shake, Greek yogurt, Chicken, Egg Whites, etc…
Carbohydrates: Think Sweet Potatoes, Bread, Cereal, Fruits, and Veggies.
Fats: Nuts, Seeds, & Oils.
Starting with protein, this is something you want to spread evenly throughout the course of your day! Don’t worry too much about getting a certain amount in pre or post workout, just know that you do want to be consuming protein both before and after your workout.
Post workout your ideal protein source is Whey Protein. This is the most easily digestible protein for the body to consume and we want to work fast to recover and refuel after our workouts. For my personal favorite post workout protein check out this article.
Carbohydrates are the key to your Workout Nutrition!!! Carbs are what provide you with energy for your workout, and when consumed before and after a workout they are more likely to be stored as fuel for your muscles as opposed to stored as fat.
That being said, ideally you want to consume the majority of your carbs for the day before, during, and after your workout. Does this mean you can eat as many carbs as you want in this window without having to worry about weight gain?! No, but it does mean that if you are eating the correct amount of carbs for your body, during this window you will gain the most benefit, performance wise and will see the best result in terms of “muscle gain/toning”.
Ideally you should be taking in carbohydrates before your workout to boost energy, and after to recover and replenish stores. If you’re working out for longer than an hour, you’ll also want to consider replenishing carbs during your workout.
Now, what types of carbs do you need? Here’s the fun part!! You actually want to take in some easily digestible carbs during this time, which are “simple carbs”, things like cereal, bread, white rice, sweets, treats, etc… So if you are planning on eating some “not so healthy” foods, before or after your workout is the best time for it!
Now, onto fats. Fats are something we want to limit before and after our workouts. Fats slow down digestion and absorption of nutrients, which throughout the day is a good thing, but during this workout window, we want to absorb and digest as quickly as possible. This means we’ll want to limit our fats during these times.
So in summary, all you really need to remember are these 3 keys:
- Eat protein consistently throughout your days, and choose an easily digestible protein post workout (like this one)
- Aim to limit fats before, during, and after a workout, and consume the majority of your fats during the times farthest from when you are working out.
- Consume the majority of your carbohydrates before, during, and after your workouts, and limit carbohydrates during non-training times.
Questions??? I’ve got answers!!! Let me know!
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you are pregnant, breast feeding, or have any unique or special medical conditions. Keep out of reach of children. I am an Independent Team Beachbody Coach.