Before and After

Before and After

In recent years, pre-workout products have become a staple in many supplement regimens, and their post-workout counterparts are rising in popularity. Unfortunately, there is still widespread ignorance about nutritional needs before and after workouts. An understanding of the principles behind good nutritional rules of thumb for this crucial part of the day is vital for effective sports nutrition.

Before You Train
First off, it’s important to ingest a small amount of carbohydrates(around 30g) and protein(around 15g), 15-30 minutes before you get to the gym. This moderate intake of nutrients protects your body from catabolism during training, and also provides energy and improves endurance.

Most people who work out on a regular basis train either first thing in the morning or in the early evening after work. Many of the early risers suffer from the misconception that training on an empty stomach is the best way to burn fat. A frequent response to the criticism of this practice is that the athlete is “only doing cardio”. Regardless of what type of exercise you are doing, training on an empty stomach does not improve your ability to burn fat. In fact, without energy supplies from dietary sources, your body is most likely to metabolize its own lean tissues for fuel before fat stores. By eating a small amount of food before your workout, you provide a barrier to this cannibalistic, catabolic effect. If you lose muscle, your metabolic rate lowers, which actually makes it HARDER for you to burn fat!

So why not eat a large meal before you train? Well, this is definitely a time where you can have too much of a good thing. Consuming a large meal and training can lead to indigestion and discomfort, but it also is counterproductive. When you eat a large meal, blood flow is directed to your gastrointestinal tract to aid digestion, and the level of sugar in your blood spikes. The crash from that spike can make you sluggish, and the decreased blood flow can make you feel week. Good luck getting a decent pump with a stomach full of chicken and rice!

There is no excuse for avoiding pre-workout nutrition, since the portion is small, and since there are a multitude of highly convenient ways to get the necessary nutrients. In terms of whole foods, instant oatmeal, whole-grain toast, bananas and apples are great way to get a quick dose of carbohydrates. Yogurt, milk, cottage cheese, and eggs are simple sources of protein. If you’re lactose-intolerant, try soy or almond milk instead. If you want something quicker, a predigested amino protein like AminoRip does the job in two little spoonfuls, or reach for a protein/energy bar with the right macro profile like a 2:1.
Not only will you be preventing muscle loss, but you’ll feel more energetic and will have more stamina and strength. Snack smart before you train!

After You Train
When you’ve finished training, you are at your most critical nutritional period of the day. Your body, having exerted itself well above its usual rate of activity, is harvesting all available fuel ravenously. Once again, the specter of catabolism rears its ugly head. Additionally, your blood sugar is at its very lowest, and without enough of it, muscle synthesis is impossible. This means you need food, you need it fast, and you need plenty of it. The good news is that the post-workout meal is the meal where you have the most leeway on your fat intake and on the glycemic index of your carbohydrates out of the WHOLE DAY.

Important: protein after your workout is only PART of the solution. If you are concerned with building muscle, or even with maintaining what you have, you MUST EAT CARBOHYDRATES AFTER YOUR WORKOUT. Why am I shouting? BECAUSE IT’S IMPORTANT! Without getting too deep into the science of nitrogen levels and anabolism and catabolism, let me just reiterate: you need some kind of sugar in your system right after you train, so the protein you eat can be synthesized into muscle tissue.

So the question becomes, what kind of carbs and protein do you need post-workout? This depends on a couple of factors, most importantly, how long until your next meal, and what you’re having at your next meal. If your gym is a 30 minute drive from your home, and you plan on a big meal of meats, complex carbs and vegetables when you arrive, a small meal similar to your pre-workout intake will suffice. Whether that is a small whey isolate shake (quick digesting protein), a protein bar, or amino supplement, is relatively unimportant. However, the carbohydrates you have after your workout should be simpler than the ones you get at most meal times. A speedy intake of quick-absorbing carbohydrates(30-60g, depending on individual needs) immediately following training will prepare your system to build muscle. Fruit, fruit juices, and sports drinks like Gatorade and Powerade are excellent ways to get your blood sugar where it needs to be post-workout. You can also use carbohydrate powders such as Maltodextrin or blends like Carb Matrix from Optimum Health.

What about people who are ready for a big meal right after training? Unlike pre-workout, post-workout is your time to indulge. A big chicken burrito with beans and rice, a bowl of pasta and turkey meatballs with plenty of Parmesan, whatever strikes your fancy. As always, fried foods and large amounts of saturated fat should be avoided, and huge portions are not ideal for consistent digestion, but some whole-fat dairy and low-glycemic carbs like pasta and white rice are totally A-OK at this time of day.

So next time you’re reaching for your pump-enhancing energy booster or your post-workout creatine loader, remember the thing that most people forget: GOOD FOOD!