Pre and Post Workout Meal

THE ULTIMATE GUIDE TO WORKOUT NUTRITION

We’re more concerned than ever with maximizing our workout efforts and getting the fastest results. Effective workouts demand complete nutrition, and these simple guidelines will help make the right choices to refuel the body.

RECOVERY TIME IS CRITICAL

Recovery should be thought of as a window of opportunity. Approximately 30 minutes after cardio, the body is optimized to replenish its energy stores— muscle and liver glycogen. For strength training, the window is extended up to two hours post-workout. Muscle protein synthesis occurs, setting off muscle tissue recovery and repair, replacing fluids, and helping the body adapt to the stresses of the workout.

STRENGTH TRAINING

Pre-workout: Building lean muscle requires a ready supply of protein for tissue repair. The more intense your efforts, the more protein you’ll need. Carbohydrates should constitute 75 percent of a pre-workout meal, and protein should constitute 25 percent. Protein must first be broken down into amino acids in order to be used by muscles to repair and build lean tissue. 1-2 hours prior to strength training, consume protein in order to have an adequate reserve for the upcoming workout. The amount of protein required is based on body weight, intensity level, length of workout, and gender. Recent studies suggest taking in around 10-20 grams of high-quality protein within 2 hours after strength training is usually enough to jumpstart recovery and prevent muscle loss.

CARDIO

Pre-workout nutrition for a cardio session requires more carbs than protein. Carbs give you the energy to power through an intense workout. Carbohydrates should constitute 75-10 percent of a pre-workout meal. Carbs are metabolized into glucose (energy) very quickly. Your pre-workout meal should be consumed between 30-60 minutes before hitting the gym. Add protein and fiber to deliver a steadier supply of energy throughout the workout and prevent fatigue resulting from consuming only carbs. Low glycemic index (GI) carbs release sugar into the bloodstream more slowly and tend to contain more essential nutrients like fiber. They are generally optimal to consume 30-60 minutes prior to either a strength training or cardio workout (also good to consume post-workout). Examples include whole foods like whole grains, vegetables, fruits, and beans. High GI carbs release sugar very quickly, providing a quick but brief energy boost. Best to consume before an intense cardio workout, and examples include white bread, white rice, and packaged snacks.

STRENGTH TRAINING

Your pre-workout meal should include low GI carbs to give you the energy you’ll need, and protein-rich foods to store in reserve. Examples include: Egg white omelet with spinach, whole grain toast, and skim or soy milk. Smoothie of protein powder, soy or skim milk, high GI fruits— such as mango, peach, or pineapple— and flax seed. Greek yogurt with banana, walnuts, apples, and honey.

CARDIO

Eat a small snack to help boost blood sugar levels pre-workout, especially if your cardio workout is before your first meal or between meals. Examples include: Whole, mixed grain hot cereal with raisins and walnuts, skim milk, and honey. Scrambled egg whites in a whole grain pita with a sliced apple. Greek yogurt parfait with layers of banana, peaches, and granola. Fruit smoothie made with soy milk, ice, banana, strawberries, and honey or brown sugar.

POST-WORKOUT

After a strength training workout, dietary protein is more readily used for muscle building, rather than fat storage. A protein shake or meal within 2 hours of a workout will give your body what it needs to build lean muscle. Although many believe consuming a protein drink during a strength-training workout is best for building muscle, no significant evidence supports this. After a cardio workout, hydration is the main goal. A significant amount of water is lost through perspiration. Pure water is the best source of hydration of the average exerciser. Sports drinks like Gatorade and PowerAde replenish lost electrolytes, but contain large amounts of sugar and calories. Only athletes may need the extra electrolytes that make sports drinks worth the sugar and calories. Generally, the average workout doesn’t demand the extra calories and electrolytes in sports drinks. Coconut water is a great alternative to sports drinks, offering lots of potassium and magnesium, which restores your electrolytes. Also, after a tough cardio session, your energy resources may need replenishing with a carb-rich snack or meal. Post-Workout choices For strength training, protein and carbohydrates are needed after a workout to help repair muscles, replenish the body’s glycogen stores, and prevent muscle soreness. Examples: Chocolate protein shake with protein powder, skim or soy milk, and a banana. Half an avocado stuffed with cottage cheese and tomato. Spinach salad with a sliced chicken breast. Whole foods are the best option because they offer complete nutrition. They provide many micronutrients and essential fiber and help keep you feeling satiated. The best whole food choices contain complete, high-quality protein and provide nearly every essential vitamin and mineral. These include eggs, fish, chicken breast, turkey, low-fat milk, cottage cheese, and Greek yogurt. For cardio, the key is to replace both carbohydrates and electrolytes lost during a workout. Examples: Banana sliced lengthwise and spread with peanut or almond butter. Mango smoothie with mango chunks, vanilla yogurt, ice, and honey. Sliced apple with a handful of walnuts. Whole grains, fruits, and veggies are the best sources of carbs for a workout. Again, whole foods are best, but smoothies and shakes are a good quick fix. One of the best protein-carb combos is chocolate milk. It provides an optimal balance of carbs and protein and is recommended for both strength and cardio training. Chose low-fat to avoid excess fat and sugar consumption. Consume 8 ounces to obtain necessary nutrients after a workout.

WHAT ABOUT NUTRITION FOR CIRCUIT TRAINING?

Circuit training, combining strength training with periods of cardio work, requires just a few adjustments. Have your protein 2-3 hours before your workout. 30-60 minutes before your workout, have a carb-rich snack, such as a piece of fruit and slice of toast, or a mango smoothie. Post-workout, drink plenty of water and have a post-strength training meal with an extra carb, such as a piece of fruit. 30-60 minutes after training, replenish with a 3:1 ratio of carbohydrates and protein to ensure adequate muscle repair and recovery. Consume a regular meal 3-4 hours after a workout. The right workout nutrition is very important, but it doesn’t have to be complicated or difficult to fit in. Plan ahead to ensure the body has the right nutrients for fast, adequate recovery.

WHAT ABOUT ZUMBA FITNESS?

If you are a moderate exerciser who tends to perform better with a pre-exercise snack, there are two ways to handle your needs:

1. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:
Fruit juice
Fruit smoothie
High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
Sports drinks
Pretzels or bagels (but not whole grain varieties, which digest slowly)
Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)

2. Eat a nutritionally balanced meal 1-2 hours before your exercise. This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a headstart on recovery after exercise. Some good food choices and combinations for this kind of meal include:

Fruit and yogurt
Nuts
Oatmeal
Cereals (with more than 3 grams of fiber) and milk
Trail mix with nuts and dried fruit
Hummus and raw veggies
Hard boiled eggs (or egg whites)
Cottage cheese and fruit
Half a peanut butter or turkey/chicken sandwich on whole grain bread
Whole grain crackers with nut butter or cheese
Whole grain fig (or fruit) Newton cookies
Milk (especially chocolate milk)
Tomato or vegetable juice
Yogurt smoothie (with added protein powder, if desired)
Most protein/energy bars

As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.


More information and Steps to follow:

A great way to maximize your workout is to ensure you get the right nutrients before and after you exercise. Pre-workout food should be a balance of protein and carbohydrates, giving you energy for your workout and replenishing your muscles with protein as they burn calories. If you workout a moderate amount (30 minutes each day) and eat a balanced diet, you may be doing enough to keep your body well-nourished. If your workouts last longer, it is important to pay close attention to what, when and how much you consume. There are some tips to plan your meals according to the time of day you workout and your favorite foods. This article will tell you how to choose a pre workout meal.

Steps:

1.-Plan the size of your meal according to when you will workout. The less time you have until your workout, the less you should eat.

2.-Plan your meal to equal half the calories that you plan to burn during your workout. For example, if you will burn 400 calories, you should plan to eat 200 calories 2 hours before you workout.

3.- Eat a breakfast that is full of protein and carbohydrates. Although a morning meal is important whether you workout in the morning or later, it is important to get up and eat at least a small breakfast 1 to 2 hours before you workout. If you do not, your low blood sugar may make you light headed or tired.
Good breakfast meal choices include: an egg on high-protein toast, a rice cake covered in peanut butter or a mix of whole grain cereal, low-fat milk and a banana.


4.- Eat a lunch with a good balance of protein and carbohydrates, if you plan to workout in the afternoon.
A good option for a pre workout lunch is a turkey sandwich made with 2 pieces of high-protein bread, 2 to 3 oz. of low-sodium turkey, lettuce or sprouts, tomato and mustard spread. The bread and turkey give you protein while the garnishes and bread provide carbohydrates. This can be eaten 3 hours before working out.

Another option is a chicken salad made with spinach, a chicken breast, low-fat dressing, tomatoes and almonds. The chicken and almonds provide protein, while a salad with spinach provides both carbohydrates and protein. This can be eaten 3 to 4 hours before you workout.


5.- Eat a small snack 30 minutes to an hour before you workout, if you haven't eaten recently. For example, if you ate lunch at noon and you plan to workout at 5, you should eat a small snack before hand.
Good snack options include pretzels, a smoothie, a granola bar, or fruit, like pineapple, banana or watermelon.


6.- Eat a protein and carbohydrate balanced dinner, if you plan to workout in the evening. Good choices include a chicken breast and baked potato, fish and wild rice or a roast beef wrap,
If you workout after dinner, make sure you do not intend to workout too close after eating or too close to bedtime. Evening workouts can inhibit some people's sleep patterns.


7.- Drink 16 to 20 oz. (0.5 to 0.7 l) of water in the few hours before your workout.

8.- Drink a cup of coffee 30 minutes to an hour before your workout, if you want to boost your energy. Studies have shown that caffeine can positively boost your workout performance. Start with 8 oz. of coffee and increase later, if it helps.
Make sure to drink water plenty of water before, during and after your workout to avoid diuretic effects from the caffeine.


9.- Pay attention to your body as you change your meals to better accommodate your workout. These are guidelines, but each person is different and may be required to adjust the amount, the time or the type of food.

More Examples:

Lots of options for you, pick one of them!