Don’t Bonk!  Eating the Correct Food Before your Training Session could be

the Difference Between Success & Failure!

With regards to exercise, everybody benefits from proper nutrition and

timing.  The housewife who goes to the gym to do cardio while their kids are at

school will benefit. Elite athletes who have neglect nutrition based solely on

their genetic athletic ability will benefit tremendously from taking the correct

pre and post workout supplement.

If you Have Not Paid Attention to the Food you Consume Before & After

Exercise You Will Feel a Significant Difference!

Having optimal energy for intense exercise depends largely on what you eat in

1-3 hours before your session.  Finding the correct food or drink to consume

before an exercise session may be a matter of trial and error as it varies from

individual to individual.  Your energy should be used by your muscles for

energy, not your digestive system.  The amount of food (energy) you need depends

largely on the type of activity you do.

For most physical activities the meal before a training session you should

have a mix of simple and complex carbs with a little bit of protein.  These

nutrients should be consumed no longer than 2 or 3 hours before your exercise

session.  High amounts of fat should be avoided because it takes too long to

digest and could upset your stomach.

You do NOT make Gains During Your Training!  You make Gains Immediately

Following Your Training!

This often neglected yet utterly important aspect of

training is essential for recovery and progress through any exercise program. 

Depending on your goals and training you may have to eat 20% of your daily

intake of Calories for the day within the hour after your workout session! 

Immediately after your exercise session is when your body tissues start breaking

down.  Your energy is depleted and your body is starving for nutrients.

There is a 30 minute window where it is important to get

calories in your system.  Your first intake of nutrients should be within 30

minutes of cessation of exercise.  Then within the 90 minutes after cessation of

exercise you should have your largest most nutritious meal of the day.

The Most Important keys to good Post-Workout recovery Food or Supplement

are as Follows.

Easy to digest foods or supplements such as liquid meal

replacements or Powerbars are your best bet.  Some of these products are

specifically designed for this purpose.  They have a 4:1 carbohydrate to protein

ratio.  This has shown in numerous studies to be the most effective ratio to

recover your muscles optimally.  The ratio can be tweaked to meet your specific

goals.  Endurance athletes may want to consume a 6:1 carb to protein ratio

whereas bodybuilders may want a 2:1 carb to protein ratio.

The faster the nutrients are digested the better.  This

means the nutrients will get to the areas that need replenishment faster.  This

is where a water soluble meal replacements supplement may be an integral part of

your nutrition program.  Fat slows down food absorption thus should be avoided

in the post workout recovery period. 

If you have the correct macronutrients (carbohydrate,

protein, fat) the next thing to worry about is the micronutrients (vitamins,

minerals).  Electrolytes and hydration should be a consumed during and after

your exercise session to prevent dehydration.  Studies have shown that intake of

antioxidants before and after exercise prevent free radical muscle damage. 

Consuming an antioxidant supplement or multivitamin is advisable.

Focus on intense workouts and post workout supplementation and food intake and

you should be achieving your goals soon.

 

“Your ONLY GOAL of a fitness program should be to SET NEW

GOALS."