Fitness expert explains pre and post workout nutrition

Pre & Post Workout Nutrition

Pre-Workout

Taking carbs prior to a workout helps give you a boost. The quantity and timing of this meal does require some trial and error on your part. Regardless of how long you leave between this meal and training, the type of carbs should always be lower GI (complex carbs)

Add a touch of protein and some good fats. This should be plenty to keep you going.

Studies have shown that it can be beneficial to take high GI carbs here with protein but I find a sugar crash hits me in the gym and therefore I prefer to save my high GI carbs until after training.
Example: - Granary bread, boiled eggs, fish oil capsules.

Post Workout Shake

The post-workout window, just after training, is the best time to feed the body with nutrients. Training breaks down muscle and uses up Glycogen. At this point a good mix of protein and carbs is essential to replenish the glycogen and repair those aching muscles. The muscles are gasping for the good stuff and will act like a sponge in soaking up the nutrients.

The post-workout 'window' will be open for approximately 90 minutes. You need to get this part right!

This is one of the few times I recommend a supplement over real food. A quality protein shake with some high GI carbs will get into your system much quicker than solid food. An insulin spike at this point will help shuttle protein and other nutrients into the muscle.

What about fats in my shake?

Fats reduce the GI of foods and therefore will detrimentally affect your spike. Try keep away from fats directly after workouts.

Post Workout Meals

Whilst the post workout shake is important you should still consume a meal when you return home from the gym. As this is the most important meal of your training day it is vital that protein, as with all meals, is kept high. The amount of carbs should be similar to the pre workout meal but can lean towards the higher GI types.

As with the previous shake, fats should remain low here.

Example: - White bread, tuna in brine.

Cheat Meals

Cheat meals are both helpful and hazardous to the dieter. At the right time they can help make you feel great, boost fat loss and help overcome a plateau. At the wrong times they can halt progress and even lead to fat gain.

I tend to have a cheat day once every 14 days. I have a little of what I want on that day, be it chocolate, pizza, chips etc.

I find that by doing this it keeps me focused on my goals and because I let myself do this every fortnight I don't overly crave foods that are bad for me.

It has to be said though, just because you let yourself have a 'cheat day' this doesn't mean you should consume 5000 + calories of rubbish food. Remember, have a LITTLE of what you want!