I’m sure the idea of counterproductive workouts is as repulsive to you as it is to me. Working out takes time, a lot of effort, and dedication. It is hard work that shouldn’t be wasted on something like poor nutrition. Without proper dietary nutrients, you will fail to maximize the effectiveness of your workouts and the speed at which progress is incurred.
Whether you are doing strength building workouts or cardio, the following advice will help you optimize your pre and post workout diets.
Pre Workout
Strength Training: When building muscle, your body needs enough protein to rebuild the torn down tissue. If you are not getting enough protein while strength training, you may wind up losing overall muscle mass. Consume 10-20 grams of protein 1-2 hours before weight lifting. This ensures that there are ample amounts of protein held in reserve to repair torn muscle tissue. Additionally, about 75% of your pre-workout meal should include carbohydrates. These carbs fuel your body to provide the needed energy to get you through a strenuous workout without burning muscle.
Cardio: When performing cardiovascular exercises, your body uses a lot of energy. To prevent your body from burning muscle for energy, be sure to consume a pre-workout meal consisting of 75-100% carbohydrates 30-60 minutes before exercising. Note: Not all carbs are created equal! Eating a box of donuts as a source of carbs is not recommended. Try eating low glycemic index carbs for a slower and steadier release of energy (carbohydrates convert metabolize quickly into glucose – low GI carbs metabolize slower). Some examples of low GI carbs include yogurt, whole wheat, fruit, and even honey.
Post Workout
After working out, there is a specific range of time to obtain the needed nutrition for optimal recovery (recovery is where the progress is made). Not only does our bodies require certain nutrients to be replenished, but it also is more receptive and able to absorb and take in these nutrients after working out.
For those who are looking to increase lean muscle mass, there is a 1-2 hour window of opportunity. For cardio, it is commonly believed to be as low as 30 minutes.
Strength Training: After working out, dietary protein taken in will be used to rebuild torn muscle. Without it, the muscle will not recover to its full (and hopefully improved) potential. Good source of protein can be found in protein drinks (click here to learn about the best protein supplement). Additionally, excellent source of whole food protein can be found through eggs, fish, chicken, turkey, soy, milk, and yogurt.
Cardio: With cardiovascular workouts, it is not as important to consume huge amounts of protein. This is because cardio workouts generally do not breakdown as much muscle, and require little protein for rebuilding purposes. Cardio workouts do, however, require large amounts of energy and the key to proper post cardio workouts involve replacing lost nutrients. Water, electrolytes, and carbohydrates are key. Try eating fruit, vegetables, nuts, milk, and yogurt while also drinking plenty of water to replace what was lost in perspiration.
