Workout Smart: The Importance of Pre- and Post-Workout
Posted: May 17, 2018
Whether you're focusing on building muscle mass, training for a marathon or simply wish to be physically fit, training and working outcome with many rewards. No matter what your motivation for exercising in a disciplined and organized way, two primary goals should be: (1) working out efficiently, and (2) maximizing results and gains. Proper and deliberately timed nutrition is vital to accomplishing these goals.
Fortunately, there are many tools that are widely available to help you achieve a high level of efficiency and desirable gains in the gym or on the track. While sports nutrition authorities are not in absolute agreement on everything, the following will present some of the most dependable basics of the ideal pre-, post-
and post-post-workout nutrition practices.
The importance of timing in fueling your body pre- and post-workout
It is widely acknowledged that one must eat before and after a workout to achieve optimal results and gains from each session. It is less well-known that the timing of these nutritional boosts is also very important. What types of carbs and other nutrients you fuel up on –- and at what intervals you do this -- is going to be a key to regulating blood sugar, boosting energy, aiding in recovery and allowing you to feel as healthy and well as possible.
Your body needs fuel to function, especially when undergoing stress as occurs when working out and exercising. For the best results, it is vital to feed your body a specific type of nutrition at specific times -- pre-, post- and post-post-workout.
Preparing for your workout session
No matter what specific goals you have for working out, pre-workout carbohydrates are essential. There are two types of carbs –- simple and complex. The difference between these two categories of carbohydrates boils down to how fast your body can transform each type into usable glucose -– also known as muscle fuel. Simple carbohydrates –- for example, white bread, fruit, and sugars -- break down quickly in your digestive system and give you a quick boost in energy.
Complex carbs –- such as brown grains, rice, and oats -– break down more slowly over time and release their glucose energy more gradually. Because complex carbohydrates release their glucose gradually over time, it is advisable as part of your pre-workout routine to partake of a meal containing sufficient amounts of complex carbs 1.5 to 2 hours before a workout.
If you're considering or are already taking an endurance supplement, this is also the time-frame that you will benefit most from taking it. These supplements are specifically intended to aid one in stamina and endurance. It is highly advisable, however, to research the ingredients and effects of any supplement before taking it.
After a strenuous bout of activity, your muscles’ glycogen reserves become depleted. Your muscles need glucose not only to function but also to recover properly after exercise. Due to this, it is vital to partake of a meal containing sufficient amounts of simple carbs after a workout. The best time to do this is simply as soon as you can manage. The sooner your muscles and body become nutritionally replenished after a workout –- primarily with simple carbohydrates -- the better.
Though sometimes neglected, the post-post-workout meal is very important. Your muscles can be greedy. They will use up a lot of the nutrients you absorbed in your post-workout meal and you may be in danger of feeling tired, irritable and hungry. About 2 hours after your workout, it is advisable to enjoy a good meal containing sufficient amounts of protein, complex carbs, and vegetables.
Because the proper amount of carbs, protein, and fats can vary widely from person to person,there are tools and resources available to help you figure out how many macronutrients you need on a daily basis.
Eating well and exercising regularly are two keys to living a well-balanced and healthy life. The three meal and re-fueling suggestions mentioned above –- pre-, post- and post-post workout -– are three vital keys to achieving your desired fitness, strength, endurance, and performance goals.
Damien Justus writes in the business, home improvement and real estate spaces, and is very passionate about health, cooking, diet plans and anything that has to do with staying fit.