Workout Nutrition - Pre Exercise and Post Exercise Meals
One of the popular questions I see on message boards and get in
person or via emails is about pre and post exercises nourishment.
Confusion seems to lie between carbs or protein, which do you have
The answer is not straight forward because it really is all relative
to the needs of the exerciser. There are a variable of replies to
this question depending on your fitness goals and present fitness
level. Step one is to identify what you are working toward first
then you can figure out your pre and post workout needs.
Some of the common goals that people are seeking when working out
are fat loss, gaining mass or maintenance.
Those who are seeking fat loss fall into 2 categories:
- Person B - the heavier person who is seeking maximum
results with higher amounts of fat loss.
The pre and post workout suggestion would differ between each of
these individuals like so:
- Person A - would have a pre workout protein shake with
essential fatty acids (Udos Oil or flax seed oil) and low in carbs.
If you are the type whose tummy cannot take liquids pre workout
or if you feel that is too much to ingest then 2 egg whites and
one whole egg will also do the trick. Post workout, depending
on the time of day it falls at, is a great time for a meal made
up of a balanced breakdown of healthy carbs, lean proteins and
essential fats. Of course produce such as fibrous greens are included
in the healthy carb category. If a meal is not possible then a
protein shake made up of protein powder with frozen fruit and
flax seed oil or peanut butter and banana is ideal.
- Person B - would most likely go on an empty stomach,
if there was a meal which occurred prior to training then that
is fine otherwise I would not worry about a pre workout meal.
Best is to go first thing in the morning before breakfast on an
empty stomach then once done you would eat breakfast of oatmeal
and eggs with a grapefruit.
For those who wish to gain mass then you would want a pre workout
protein such as chicken, fish, or a protein shake and almonds. Of
course you want to give it at least a half of an hour before training
after you eat.
Again a meal after training is ideal but a post workout shake made
with protein or an mrp (meal replacement powder), banana, peanut
or almond butter, milk and oats would be excellent and can replace
a lunch, breakfast or snack.
Those of you who are maintaining will do well with a plain protein
shake pre workout and ½ a banana for a burst of energy. A
meal is ideal post workout, have I said that yet?? If you do not
want a meal post workout or don't time it that way then you will
want to make sure to get some complex carbs and protein into your