Pre & Post Workout Nutrition

Many of you may now know, but HARDBODY OUTDOOR FITNESS has teamed up with MAX MUSCLE in Columbia. Juan Ponte (Owner of Max Muscle), paid us a visit to discuss the importance of watching what you eat pre and post workout. So here is my version of recapping the information Juan mentioned.

He quickly mentioned insulin, which is often called the “most anabolic hormone in the body.” When insulin levels are elevated in the body, it is virtually impossible (on a cellular level) to burn muscle for energy. So, by spiking insulin levels in the body (post workout), you stop burning muscle and allow the protein that you eat to better be used for the synthesis of new muscle. So here are some benefits to pre & post workout meal consumption.

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Pre-Workout Nutrition

Your pre-workout meal is the second most important meal of the day, topped only by the post workout meal. The goal of this meal is to prepare the body for the assault you will soon be putting it through. You all know (HOF members, it is like an assault some days).

During intense exercise, as stored energy is used up, the body will turn to glycolysis to replace this energy. Glycolysis is the process of converting sugars (carbs) into ATP and ultimately the very energy you will need to contract a muscle (SQUEEEEZE, lol). Therefore, you want the ingredients (carbs) readily available to give you the energy you need. Not having them will impair your ability to give it your all.

The pre-workout meal should not be all that different from one of your normal meals. It should be focused on protein and complex carbohydrates. It is important that both of these macronutrients be present. The meal should be consumed about 60-90 minutes before exercise begins to allow the body time to digest and make the nutrients available to the body during exercise. With class being so early in the morning, you may resort to having a smaller pre-workout meal to avoid an upset stomach or discomfort. With all the plyometrics that we do, the last thing you want to do is spit up on your partner.

Complex carbohydrates in your pre-workout meal will help ensure you have adequate energy levels for your workout. Another practice to consider is consuming simple carbohydrates (fruits, fruit juices) and/or protein in a quick drink 15 to 30 minutes previous to the workout to provide the body with an immediate energy source.

Suggested Foods: Protein shake, toast with almond butter, apple slice, yogurt, peanuts, almonds, eggs, sweet potatoes

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Post-Workout Nutrition

The basic goal of weight training is to force the muscles to break themselves down (catabolism) and then rebuild (anabolism). When the workout provides sufficient trauma to the muscles, small tears in the muscle fibers and connective tissue are created. In the hours and days following the workout, the muscles will attempt to rebuild themselves and become stronger and better able to deal with such trauma in the future. This process is called adaptation. But I don’t like adaptation. That’s why for the last year during class, we have never done the same routine TWICE!! So we keep the muscles guessing, which may keep your sore much more.

The muscles need carbohydrates to replace their drained fuel sources (muscle glycogen) and they need protein to begin the rebuilding process. The better the materials you provide them, the better work they will be able to do. The sooner you get them the materials, the sooner they can get started. The goal of proper post-workout nutrition is to quickly and efficiently refuel the muscles and then provide them with the raw materials they need to rebuild themselves to be bigger and stronger.

Suggested Foods: Tuna, chicken breasts, eggs, humus and so much more when you combine protein and complex carbs

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If you have any questions, please let me know!! Shawn @ hardbodyfitness@me.com or info@hardbodyfitness.com