Workout Nutrition: The Ultimate Guide

Greatist WORKOUT Nutrition The ÜLTIMATE Guide We're more concerned than ever with maximizing our work- out efforts and getting the fastest results. Effective workouts demand complete nutrition, and these simple guidelines will help make the right choices to refuel the body. 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 V repair, replacing fluids, and helping the body adapt to the stresses of the workout. CARDIO STRENGTH Training HHLL|| HHL|||| || |H PRE-WORKOUT 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 a pre-workout meal, 75-100% and protein should constitute 25%. of a pre-workout meal, Protein must first be broken down into amino acids in order to be Carbs are metabolized into glucose (energy) very quickly. used by muscles to repair and build lean tissue. Your pre-workout meal should be consumed between 1-2 hours prior to strength training, consume protein in order to have an adequate reserve for the upcoming workout. 30-60 before hitting the gym. minutes > The amount of protein required is base Add protein and fiber to deliver a steadier supply of energy throughout the workout and prevent fatigue resulting from consuming only carbs. body weight intensity length of level gender workout Recent studies suggest taking in around 10-20 grams of high-quality protein within 2 hours after strength training is usually enough to jumpstart recovery and prevent muscle loss. Low Glycemic Index (GI) carbs release sugar into the bloodstream more slowly.. and tend to contain more essential nutrients like fiber. 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 Vegetables Fruits Beans High GI carbs release sugar very quickly, providing a quick but brief energy boost. • Examples include : Best to consume before an intense cardio workout. White Bread White Rice Packaged snacks Pre-Workout Choices Your pre-workout meal should include low Gl 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, 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 parfait with layers made with soy of banana, peaches, and granola. • Fruit smoothie milk, ice, banana, strawberries, and honey or brown sugar. POST-WORKOUT --------------------------- After a workout, dietary protein is more readily used for muscle building, rather than fat storage. After a workout, hydration is the main goal. A protein shake or meal within A significant amount of water is lost through perspiration. Pure water is the best 2 hours source of hydration for the average exerciser. of a workout will give your body what it needs to build lean Sports drinks like Gatorade and Powerade replenish lost electrolytes, but contain large 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. Generally, the average workout doesn't demand the extra calories and electrolytes in sports drinks. 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. Post-Workout Choices Protein and carbohydrates are needed after a workout to help repair muscles, replenish the body's glycogen stores, and prevent muscle soreness. The key here is to replace both carbohydrates and electrolytes lost during a workout. • Chocolate protein Half an avocado shake with protein powder, skim or soy milk, and a banana. • Banana sliced lengthwise and spread with peanut or almond butter. Mango smoothie with mango chunks, vanilla yogurt, ice, and honey. stuffed with cottage cheese and tomato. > Spinach salad with a sliced chicken breast. Sliced apple with a handful of walnuts. Whole foods are the best choice because they offer complete Whole Grains, nutrition. 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 a workout. Eggs Chicken Breast Fish Turkey Again, whole foods are best, but smoothies and shakes are a good quick fix. Low-fat Milk Greek Yogurt COMBO Chocolate milk has been found to be one of the best post-workout options. BEST CARB PROTEIN Choose low-fat to avoid excess fat and sugar consumption. It provides an optimal balance of carbs and protein and is recommended for both Consume 8 oz. to obtain necessary nutrients post-workout. strength and cardio training. 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 a post-strength training meal with an extra carb, such as a piece of fruit. 30-60 minutes after training, replenish with a 3:1 ratio of carbohydrates and protein to ensure adequate muscle repair and recovery. O Consume a regular meal 3-4 hours after a workout. The right workout nutrition is very important, but it doesn't have to be complicated or difficult to fit in. Plan ahead to ensure the body has the right nutrients for fast, adequate recovery. Sources Infographic design by vc VoltierCreative http://www.bodybuilding.com http://www.mayoclinic.com http://www.webmd.com http://www.sciencedaily.com http://www.nlm.nih.gov http://www.huffingtonpost.com http://www.realage.com http://www.vanderbilt.edu http://www.eatright.org http://www.cbsnews.com http://www.military.com http://www.washingtonpost.com