One of the popular questions I see on message boards and get in person or via emails
is about pre and post exercises nourishment. Confusion seems to lie between carbs
or protein, which do you have when?
The answer is not straight forward because it really is all relative to the needs
of the exerciser. There are a variable of replies to this question depending on
your fitness goals and present fitness level. Step one is to identify what you are
working toward first then you can figure out your pre and post workout needs.
Some of the common goals that people are seeking when working out are fat loss,
gaining mass or maintenance.
Those who are seeking fat loss fall into 2 categories:
Person A - the fit person who is working for a smaller loss in pounds
VS.
Person B - the heavier person who is seeking maximum results with higher amounts
of fat loss.
The pre and post workout suggestion would differ between each of these individuals
like so:
Person A - would have a pre workout protein shake with essential
fatty acids (Udos Oil or flax seed oil) and low in carbs. If you are the type whose
tummy cannot take liquids pre workout or if you feel that is too much to ingest
then 2 egg whites and one whole egg will also do the trick. Post workout, depending
on the time of day it falls at, is a great time for a meal made up of a balanced
breakdown of healthy carbs, lean proteins and essential fats. Of course produce
such as fibrous greens are included in the healthy carb category. If a meal is not
possible then a protein shake made up of protein powder with frozen fruit and flax
seed oil or peanut butter and banana is ideal.
Person B - would most likely go on an empty stomach, if there was
a meal which occurred prior to training then that is fine otherwise I would not
worry about a pre workout meal. Best is to go first thing in the morning before
breakfast on an empty stomach then once done you would eat breakfast of oatmeal
and eggs with a grapefruit.
For those who wish to gain mass then you would want a pre workout protein such as
chicken, fish, or a protein shake and almonds. Of course you want to give it at
least a half of an hour before training after you eat.
Again a meal after training is ideal but a post workout shake made with protein
or an mrp (meal replacement powder), banana, peanut or almond butter, milk and oats
would be excellent and can replace a lunch, breakfast or snack.
Those of you who are maintaining will do well with a plain protein shake pre workout
and ½ a banana for a burst of energy. A meal is ideal post workout, have
I said that yet?? If you do not want a meal post workout or don't time it that way
then you will want to make sure to get some complex carbs and protein into your
system.