A controversial topic. Especially when the aunties neighbours dog walker has a “professional” opinion on the matter.
And by professional opinion, I mean something the latest influencer recommended on Tik Tok
Nutrition does not need to be complicated.
If we’re looking at nutrition in regard to training, then we are focusing on performance and recovery. What we eat is simply fuel.
Fuel to perform our workout well so we can create the stimulus we want our body to adapt to and fuel for our body to recover and adapt.
Ignoring good pre and post workout nutrition can hinder your results in both performance and recovery.
When it comes to pre & post workout nutrition you want to have
- Carbs = Quick energy. Think oats, banana, toast, potato or a rice cake.
- Protein = Preps your muscles. Yogurt, boiled egg, meat of some sort or protein shake.
- Hydration = Always start your workout well hydrated.
When to eat
Some do fasted workouts some; absolutely hate fasted workouts.
I believe it’s a bit of personal preference and the time of day that you train, but one thing I would never recommend is performing weights training fasted.
Ensuring you have some form of fuel in your body allows you to perform to the best of your ability on the day.
If you are training in the morning and absolutely cannot eat before training, having carbs and protein before bed can give you some extra fuel for the workout, and then having a drink with aminos and carbs during your training is a good idea also.
When considering fasted training or non-fasted training, it’s important to understand that if the body does not have glucose available for energy it will turn to your muscle stores for energy, particularly if you are doing weights or HIIT style training.
Converting fat to energy is a slow process for the body, this is done more in anaerobic exercise like walking.
To avoid the possibility of muscle depletion, try to have some fuel available for use during your workouts.
- 1–2 hours before: A small meal or solid snack.
- 30–45 minutes before: A light snack if you’re short on time – popular one is rice cakes and honey, sometimes with peanut butter.
Post training
You’ve done the workout, smashed some PB’s – now it’s time for your body to recover
This is a big process for the body, so fuelling it for recovery is important.
Firstly, your glucose levels are going to be depleted which means your energy is low. Your body needs that energy to recover so getting some quick acting carbs in can not only help with your recovery but also reduce that sluggish feeling later in the day.
Your workout has also hit your protein levels hard, and the last thing you want is to be in a protein deficit after training. If you are the body will still, try to recover by breaking down existing proteins even further. So having a good amount of protein post training is also important.
How much Is relative to each person and their training goals. More muscle mass will require more than someone with less muscle mass.
If your new to this starting with 30g protein and 30g quick carbs is a great place to start.
Then for the rest of your day keep eating predominantly whole foods to support your efforts in the gym and your pre and post workout nutrition.
Remember your workout is done to create a stimulus that your body needs to adapt too.
If your body does not have enough fuel in cannot workout at a level that creates enough of a stimulus to force the adaption, and if your body is not fuelled for recovery your body cannot adapt as well as it possibly would if it were fuelled.
If you’re struggling with nutrition, Gym It offers a nutrition service delivered through our online coaching platfrom. Designed and guided by nutritionists to help you achieve your goals.
Reach out if you want to know more or head to the Online Training page on our website
