The Complete Guide to Workout Nutrition

Greatist WORKOUT Nutrition The ULTIMATE Guide We're more concerned than ever with maximizing our workout efforts and getting the fastest results. Effective workouts demand complete nutrition to help the body refuel, recover, and rebuild. WHAT WHEN Do I Need? Do I Need It? There's a ton of information out there about how and what to eat before a strength-training workout, and when and what to eat before and after cardio. Don't grab the first packaged shake that promises results. A few simple guidelines will make your workout nutrition much easier to figure out. WORKOUT Each type of workout requires a mixture of both carbohydrates and protein, both pre- and post-workout. Nutrition CARBS .-......-----...---......-. Carbs provide the fuel your body needs to power through a workout. O Low Glycemic Index (GI) carbs release sugar into and tend to contain more essential the bloodstream more nutrients like fiber. slowly They are generally optimal to consume 30-60 minutes prior to either a strength- training or cardio workout. • Examples include whole foods like: Also good to consume post-workout. Whole Grains Fruits Beans Vegetables High GI carbs release sugar very quickly, providing a quick but brief energy boost. • Examples include: Generally, they should not be consumed at all when working out. They provide empty calories and no real nutrients. White Bread White Rice Packaged Snacks PROTEIN -------------------------------. Protein rebuilds, repairs, and primes your body into creating the proper amino acids for your muscles to grow. If you want to splurge, the most optimal time to do so is immediately after a workout, but choose carbohydrates to fuel your muscles. PROTEIN COMBO Chocolate milk has been found to be one of the best post-workout options. BEST CARB Choose low-fat to avoid excess fat and sugar consumption. It provides an optimal balance of carbs and protein and is recommended for both strength and cardio training. Consume 8 oz, to obtain necessary nutrients post-workout. RECOVERY TIME IS CRITICAL Recovery should be thought of as a window of opportunity. For strength training, the window is extended up to 2 hours post-workout. Approximately 30 minutes after cardio, the body is optimized to replenish its energy stores - muscle and liver glycogen. Muscle protein synthesis occurs, setting off muscle tissue recovery and repair, fluids are replaced, and the body adapts to stresses of the workout. CARDIO STRENGTH Training WHAT H|||| || Do I Need? Building lean muscle requires a ready supply of protein for tissue repair. Pre-workout nutrition for a cardio session requires more carbs than protein. The more intense your efforts, the more protein you'll need. Carbs give you the energy to power through an intense workout. Carbohydrates should constitute Carbohydrates should constitute 75% of your pre-workout meal. 75-100% and protein should constitute 25%. of your pre-workout meal. > The amount of protein required is Add protein and fiber to deliver a steadier supply of energy throughout your workout and prevent fatigue resulting from consuming only carbs. based on body weight intensity length of level gender workout Recent studies state that taking in around 10-20 grams of high-quality protein within 2 hours after strength training provides the nutrients to jumpstart recovery and prevent muscle loss. WHEN Do Need It? Protein must first be broken down into amino acids in order to be Carbs are metabolized into used by muscles to repair and build lean tissue. glucose (energy) very quickly. 1-2 Prior to strength training, eat protein so you have a good reserve waiting for you after your Your pre-workout meal should be consumed between hours 30-60 before hitting minutes workout. the gym. After a workout, dietary protein is i more readily used for muscle building, rather than fat storage. After your workout, hydration is the main goal. A protein shake or meal within You lose most of your water supply through perspiration. Pure water is the best 2 hours source of hydration for the average exerciser. of your workout will give your body what it needs to build lean Sports drinks like Gatorade and Powerade replenish lost electrolytes, but contain massive amounts of sugar and calories. muscle. Although many believe consuming a protein drink during a strength training workout is best for building muscle, no significant evidence supports this. Only athletes may need the extra electrolytes that make sports drinks worth the sugar and calories. The average workout doesn't massively deplete electrolytes and other minerals. Coconut water is a great alternative to sports drinks, offering lots of potassium and magnesium, which restores your electrolytes. Also, after a tough cardio session, your energy resources may need replenishing with a carb-rich snack or meal. WHERE Do Get It? i Whole foods are your best choice because they offer complete nutrition. Whole Grains, They provide many micronutrients and essential fiber and help keep you feeling satiated. Fruits, Best whole food choices: & Veggies They contain complete, high- quality protein and provide nearly every essential vitamin and mineral. are the best sources of carbs for your workout. Eggs Chicken Breast Again, whole foods are best, but smoothies and shakes are a good quick fix, Fish Turkey Low-fat Milk Cottage Cheese Greek Yogurt Pre-Workout Choices Your pre-workout meal should include low GI carbs to give you the energy you'll need, and protein-rich foods to store in reserve. Eat a small snack to help boost blood sugar levels in your body, especially if your cardio workout is before your first meal, or between meals. Egg white omelette with spinach, whole grain toast, and skim or soy milk. Whole, mixed grain hot cereal with raisins and walnuts, skim milk, and honey. > Smoothie of protein powder, soy or skim milk, high GI fruits - such as mango, peach, or pineapple - and flax seed. Scrambled egg whites in a whole grain pita, with a sliced apple. > Greek yogurt with banana, walnuts, apples, and honey. > Greek yogurt • Fruit smoothie parfait with layers made with soy of banana, peach, milk, ice, banana, strawberries, and honey or brown and granola. sugar. Post-Workout Choices Breaking down your muscles requires protein consumption after your workout and foods rich in carbohydrates to replenish the loss of glycogen stores and prevent muscle soreness. The key here is to replace both carbohydrates and electrolytes lost during your workout. > Chocolate protein Half an avocado shake with protein powder, skim or soy milk, and a banana, stuffed with cottage cheese and tomato, > Banana sliced lengthwise and spread with peanut or almond butter. • Mango smoothie with mango chunks, vanilla yogurt, ice, and honey. > Spinach salad with a sliced chicken breast. Sliced apple with a handful of walnuts. What About Nutrition for Circuit Training Circuit training, combining strength training with periods of cardio work, requires just a few adjustments. 2-3 hours before your workout. Have your protein meal 30-60 minutes carb-rich snack, such as a piece of before your workout, have a fruit and slice of toast, or a mango smoothie, Post-Workout Drink plenty of water and have your post-strength training meal with an extra carb, such as fruit. 30-60 minutes after training, replenish with a 3:1 ratio of carbohydrates and protein to ensure adequate muscle repair and recovery. Consume a regular meal 3-4 hours after your workout. The right workout nutrition is very important, but it doesn't have to be complicated or hard to fit in. Know what you need, and when, and have it handy so that you don't just reach for what tempts you. Sources Infographic design by vc VoltierCreative http://www.bodybuilding.com http://www.mayoclinic.com http://www.webmd.com http://www.sciencedaily.com http://www.realage.com http://www.nlm.nih.gov http://www.vanderbilt.edu http://www.huffingtonpost.com http://www.eatright.org http://www.military.com http://www.cbsnews.com http://www.washingtonpost.com