There
is much we do to maintain good health. Exercising and eating properly are at
the top of the list. We know that we need to eat so that our bodies have the
energy needed to perform workouts as well as for everyday tasks. A very common
question people ask is WHAT to eat before and after workouts. Also, WHEN to eat
before and after each workout is equally important.
Whatever
form of exercise you are doing – whether it’s cardio or resistance, you deplete
energy in the form of glycogen. Glycogen is the main source of fuel for our
brain and central nervous system. If we don’t replace this fuel after exercise,
our bodies will begin to break down muscle tissue.
Keep
in mind this information is meant to give you a point at which to begin. The
ideal timing, food and nutrient breakdown will differ per individual. I always
say trial and error is the best way to learn what works best. No one wants to
spend a workout suppressing the need to vomit the banana they ate 20 minutes
prior. But LESSON LEARNED … that individual just discovered they can’t eat so
close to their workout!
A
good time to eat your pre-workout meal is an hour before you start. If the
workout is at a lower intensity, keep the calories down to around 200 or so. If
you are working at a higher intensity, you might need to add calories.
After
exercise, you need to re-hydrate with fluids, replace muscle glycogen with
carbohydrate, and drink or eat protein to rebuild muscle tissue - all within 15
- 60 minutes for best nutrient utilization. Muscles need protein for recovery
and growth, and the best time to deliver protein appears to be right after
exercise. Providing high-quality protein after exercise gives your muscles the
fuel and the building blocks needed for both repair and for growth.
Protein shakes and powders
can be a quick and convenient way to replenish. Only 10 to 20 grams of protein
is needed to provide amino acids (the building blocks of protein) to muscles.
As mentioned before, the exact amount you need is influenced by a variety of
factors such as your size, muscle mass and on the intensity and duration of
your workout.
In
my experience, people seem to associate replenishing their energy with only
carbohydrates. Though you will get the bulk of your actual daily energy from
fast-burning carbohydrates, you cannot utilize that energy unless you body has
plenty of protein.
Often overlooked is the fact that right after a
resistance workout, your muscles go into a repair mode. During resistance
workouts you break down muscle tissue by creating micro tears. Proteins are the
key macronutrient for muscle repair and so you don’t want muscle breaking down
further to create fuel in place of lost glycogen.
Both carbohydrates and protein are necessary if you want to utilize your
maximum energy and maintain high energy in your fitness routine. Check out New
Self’s smoothie menu for a great way to replenish following a good workout! LifeForce’s AminoCharge is our protein powder that derives its protein sources from
whey, pea and rice (soy free). The trainers were even involved in creating
some of the recipes!
