Exercise in itself is simply an incentive for change. The purpose of the exercises is to cause stress on the body (for example, mechanical stress, metabolic stress, stimulation of the nervous system). It is not easy to burn calories or make our hearts beat. Exercise is the tool we need to make our bodies change.
The willingness of our physiology to withstand stress from exercise and the way we nourish our bodies between workouts is what our answer really dictates. In other words, our bodies must be experiencing problems, but also must be restored if we want to see positive changes.
Perhaps this is why many people who play sports, but do not pay much attention to nutrition (or changed physiology) – I do not see amazing results.
Accordingly, your nutritional strategies before and after your workout are largely determined by the frequency, intensity, duration and types of workouts you choose. These choices affect not only your workout, but also your recovery between sessions.
One thing that remains true regardless of these variables is whether you choose solid foods or fluids for better gastrointestinal tolerance. The table below can help you plan this choice. (Keep in mind tolerance will vary among people.)
Before training, make sure your hydration is sufficient enough hypohydration significantly increase the level of cortisol during and after training (which is catabolic – this means that it destroys muscle tissue). It is also shown that a lack of proper hydration reduces the burst of testosterone after weight training, and also changes carbohydrate and fat metabolism (for the worse).
Slight dehydration (weight loss ~ 3%) also shown to reduce Maximum strength, repetition, increase in heart rate and perceived load, and also prevents the restoration of heart rate.
Being hydrated is much more difficult than just drinking enough water, but this can only be determined by a comprehensive blood test and urinalysis. While your water tracker in your food journal will help you calculate the number of ounces you drink, your physiological hydration indicators will be the best indicators of cellular hydration.
Feed for damage control.
Because exercise can be quite catabolic – literally destroying some healthy tissues to stimulate the recovery and buildup of new tissues – it’s wise to anticipate such damage and prepare for it in advance.
Weight training is known to damage muscle fibers. If done correctly, microscopic tears created during a session can take days to be repaired.
Intensive metabolic training (high-intensity cardio) uses fuel so quickly available that our bodies release hormones (called catecholamines and glucocorticoids such as adrenaline / norepinephrine and cortisol) to break down healthy tissues and produce glucose.
To minimize potential damage, you need to introduce strenuous workouts with plenty of amino acids available. Amino acids are separate components of all proteins – the proteins we eat and the proteins we build (for example, muscle tissue).
We need a relatively constant intake of protein-rich foods in order to maintain good protein status.
- For protein needs, within 2-3 hours after the start of a hard workout, Be sure to eat at least a serving of meat, fish, poultry, or palm-sized eggs to provide your body with a rich supply of amino acids.
- Regarding the need for protein, if you have less than 2 hours before your workout, or if you exercise early in the morning or forget about enough protein during your last meal with solid foods, choose a high-quality whey protein or Veganmax shake about an hour or two before you start your workout.
Perhaps even shaking does not seem attractive to your stomach, so close to training. In this case, I recommend several servings of essential amino acids that support protein status in the same way as solid edible protein or protein powder, but with fewer calories and easier absorption.
Essential amino acids are well tolerated during such workouts and are especially important for sessions lasting more than 90 minutes, as evidenced by they slow down the feeling of fatigue, preserve muscle tissue and can support immune function in the context of intense training.
Add high octane fuel.
In addition to protein and amino acids, some participants should also strive to maximize available glucose before and during training.
- For complex carbohydrates, within 2 hours of starting a workout,Those who have reached or have reached their target weight and body composition should plan a portion of a complex carbohydrate the size of a fist during the meal preceding their training, and / or supplement with a carbohydrate solution within 2 hours after the start. I prefer UCAN Generation for its unique ability to provide a stable glucose supply for high performance without increasing blood sugar or lowering fat metabolism (without breaking down sugar).
- If you are trying to lose more than 3% fat, it is recommended that you limit your carbohydrate intake at least 30 minutes before aerobic exercise (low intensity),since studies in obese subjects suggest that training with a moderately low glucose level can maximize fat intake during exercise Satisfy your hunger before training with protein rather than carbohydrates.
An exception to this is the use of the unique “super starch” provided by the UCAN generation for more intense interval sessions or workouts with large weights. The accumulating data suggests that it may be one of the best "food" sources of carbohydrates for obese and type 2 diabetes patients. (UCAN is considered food, not an additive, because it is simply GMO-free corn starch made using the patented thermal moisture process).
Replenish nutrients (and fuel).
After a tense workout, replenishing nutrients is a priority. This means re-moisturizing, replenishing the supply of decreasing amino acid reserves, and possibly replenishing glycogen stores (depending on how exhaustive the exercise was).
Interestingly, post-workout nutrition for some may be as simple as reflecting a pre-workout strategy. Drinking a protein or amino acid supplement with a certain amount of carbohydrates can satisfy all three post-workout priorities for many athletes.
Although it’s a good idea to replenish protein immediately after catabolic exercise (any heavy session that accumulates lactate and / or damages the muscle fibers themselves), it is becoming increasingly clear that achieving a sufficient total daily protein is more important than choosing the right time to take. (Pdf)
For those interested in a significant increase in strength, creatine monohydrate It has been shown that supplements – especially after weight training – have the most positive effect on body composition and muscle strength. (Pdf) Creatine is the most carefully studied supplement in the world and is a support in the programs of athletes and bodybuilders.
In a sense, your post-workout diet today is your pre-workout strategy for tomorrow, and these non-overweight principles may be factors holding you back in your program.
Using the table below, working out each strategy would be vital if you are a professional athlete, but striving to achieve approximately 80% of the goals outlined here would make a change to your weekend warrior's daily routine. If you miss a shake before a workout or amino acids during a workout, make replenishment after it a priority.
Please note that I recommend very slight differences for those who have or are close to the goal, and those who want to lose more weight / fat. This is because, to some extent, we all need protein, amino acids and carbohydrates to maintain maximum performance and recovery potential.
Also note: my recommendations are based on my best generalizations of available research and my experience. They do not take into account your individual situation, physiology or other daily eating habits. These suggestions also suggest that your hard workouts are tailored to your needs and fit your current state and goals of physical fitness (for example, an individual weight training program and interval training).
These are big assumptions. If you are unsure, I suggest you work with a trainer who knows what they are doing and can show you proven results.
Non-food meals are also required.
Although one post cannot cover all the best strategies to support optimal learning conditions, I will say the following: the most important forms of nutrition for maintaining long-term health and sustainability are quality sleep and stress control.
If you are chronically deprived of sleep (in terms of quantity or quality) or if you are always stressed, it does not really matter what you do in the gym. Your body will struggle with your every effort to change!
Prioritize zzzzz, make yourself smile and laugh every day, and meditate to reduce stress and improve sleep quality. Life is too short to not get the results we all deserve.
Thanks for reading. Are you interested in an individual plan of strategies before and after training? Talk to a fitness professional today.
In Health, Paul Kriegler – Corporate Nutritionist
This article is not intended to cure or prevent disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles at the reader’s choice and risk.