You simply want to know how you can improve your performance and recovery whether you’re a seasoned pro athlete or just getting into exercise, but knowing the basics of proper pre workout and post workout nutrition will do wonders! What you eat before/during and after your training can help improve workout performance, energy levels, recovery rate and so on which would have a positive impact on fitness/body composition maintenance & results.
Table of Contents
Increasing Performance Through Pre workout Nutrition
Pre-workout nutrition goals:
The ultimate goal of pre-exercise fueling is to give your body the much needed energy to maintain during exercise and as well improving your performance. Eating the right foods before working out will give you:
- Blood Sugar Management
- Avoiding early fatigue.
- Improved muscles strength and endurance.
Timing:
Consume balanced meal 2-3 hours before your workout. If you don’t have that long to digest, having a smaller snack 30-60min prior can be helpful as well
Key Components:
Carbohydrates: Carbohydrates are the most accessible form of energy for your body during exercise. They help keep blood sugar under control and restore muscle glycogen.
Some examples include: Whole grains like whole grain bread, oatmeal, fruits and vegetables.
Protein: Helps muscle recovery and growth, essential for when you are resistance training protein is good.
Examples: low in fat lean meats, dairy products (especially yoghurt), eggs, beans and nuts.
Fats : Fats come under secondary source of energy which will provide small amount but extension of steady supply can bring in sustained energy.
Examples: Avocado, nuts, seeds and olive oil.
Best Pre Workout Meals:
- 1/4 Avocados + Whole Grain Toast
- 1 Hard boiled eggs
- Oatmeal + Banana
- 1/2 Cup Walnuts and Almonds
- 2 Bananas
Training Table: Post-Workout Nutrition Through Recovery
Purpose:
It is normally recommended that post-exercise meals must consist of a high glycogen arousing carbohydrate source, protein to support muscle reparation and daily thiamin ingestion. It helps to:
- Reduce muscle soreness.
- Improve muscle recovery and buildup.
- Restore energy levels.
Timing:
Eat a post-workout meal or snack within 30-60 minutes of your workout to optimize recovery.
Key Components:
Protein: The building block for muscle repair and growth. Choose protein sources high in quality astral tilt.
Examples: whey protein, eggs, fish, lean meats.
Carbohydrates → serve to refill the emptied glycogen stores in the past due to physical exertion.
Good ones are sweet potatoes, rice, fruits, and whole grain bread.
Fats: Adding some healthy fats allow for great recovery all around but is not the top focus needed immediately after your workout.
Some Foods Include: Nut Butters, Chia Seeds and Fatty Fish.
Conclusion:
Here is an article to learn more about how to implement a better pre workout and post workout nutrition to improve your exercise performance and recovery. Focus on eating the right balance of carbs, protein and fats and when to eat your meals to fuel your workouts and adequately nourish your body afterwards. Hydration and supplements are also key to success in the fitness world. If that is the case, then good news: With these strategies in place, you will be well on your way to optimal results from your workouts.
To Be Remembered:
Not intended as expert medical or dietary use. Always speak to a Registered Dietitian or a Nutritionist before changing your routine or if you plan to start a new pre workout and post workout supplementation. They are best educated about your unique requirements and can help direct you to make the right choice.
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