Pre & Post Workout Meals
So you are exercising now, burning calories, getting stronger, but
are now asking the question what do I eat before and after my workouts?
There are more scientific studies coming out that have demonstrated that
pre & post workout feedings with protein and carbohydrates stimulate
muscle synthesis. These studies have been classified as metabolic
windows. Metabolic windows are said to stay active in the body for
upwards of 60-90 minutes due to the bodies cells need for nutrients to
start the rebuilding process. Studies have indicated though that the
greatest nutrient uptake takes place immediately after workouts.
Insulin
Insulin is a hormone in the body that plays a role in our metabolism,
by causing the cells in our body to take up glucose (simple sugar) and
amino acid uptake (building blocks of protein). This results in stimulating
and anabolic (building up) effect in the body. Insulin has a direct role in the
body’s ability to maximize the potential of the metabolic window of
opportunity. Individuals can directly affect insulin output by regulating their
carbohydrate intake before and after workouts. Dependent on what
carbohydrate choices and individual makes, results in how fast the
nutrients will be available to the muscle cells.
Knowing that insulin plays an important role in pre & post workout
meals allows us the opportunity to eat within the proper ratios of
carbohydrates to protein. Even though this article discusses mainly the
recovery process, the same food can be eaten before the workout not only
to increase energy, but also to stimulate the insulin process. The latest
research indicates ratios of 1.5 to 4 parts carbohydrates to 1 part
protein. Endurance athletes require a higher part carbohydrate then
strength and power athletes. Dietary fat should be low to none.
Pre Workout Meal Ideas
Pre workout meals are designed to increase energy and stimulate
insulin. Pre workout meals can be eaten within 2-4 hours of the workout,
followed by simple (easily digested food choices) 30 minutes before the
workout Below you will find some examples.
2-4 hours before (based on time of day allotments)
AM Workout Sample:
1 cup cheerios
1 cup skim milk
.5 cup berries
1 tbsp. peanut butter
30m. before:
typical food bar with
* 2:1 ratio carb to
protein
PM Workout Sample:
3 oz chicken breast
.5 cup rice
.5 cup berries
30m before:
typical food bar with
* 2:1 ratio carb to
protein
Post Workout Meal Ideas
Post workout meals are designed to stimulate protein synthesis and
slow down muscle from degrading. Food choices need to be simple and
pre-digested. Pre-digested food ensures rapid absorption to the cells to
capitalize of the metabolic window. Ready to drink formulas are the best
with food bars next in line for optimal choices.
Post Workout Sample:
Ready to Drink
(RTD) Workout
Shake or food bar at 2:1
Post Workout Sample:
2 cups skim milk
.5 cup chocolate
syrup
Post Workout Sample:
2 cups skim milk
1 banana
Conclusion
In order to maximize your workouts, pre & post workout feedings are
crucial to your success. Preparing and planning is a necessary step for the
success of the meals. The results you will receive will make the effort
worthwhile.
Jay Morgan
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