So, you are training two to three times per week, doing kettlebells, pilates, bootcamp, HIIT – oh my! When we train, we are trying to stimulate a response and trigger an adaption based on our goal, be it strength, endurance or fat loss. However, to elicit an adaption from training, we must meet our nutritional needs.
The good news is that by eating a healthy, well-considered meal one to two hours before exercise, and another healthy, well-considered meal within one to two hours after exercise, most people can meet their workout’s nutritional needs without anything else. In other words, if you’re a healthy person who exercises regularly, you probably don’t need special workout nutrition strategies.
Pre-exercise nutrition
Here are some practical recommendations for the pre-exercise period.
Depending on what suits your individual needs, you can simply have a normal meal a few hours before exercising, or you can have a smaller meal just before your exercise session. There are also pre-workout supplements (go here to find out more) that can allow you to work even harder during a gym session and see even more gains from your workouts. This would be perfect for if you’re trying to reach your workout goals even quicker. When it comes to your pre workout, some fitness enthusiasts like to take some supplements to help them to feel more energized when it comes to their exercise regime, and therefore ensuring that they get the best out of their session. You must do whatever you feel is best for your body so you have a better chance of reaching your fitness goals.
Option 1:
2-3 hours before exercise
This far in advance of your workout, you should have a mixed meal with all of the essential macronutrients, fat proteins and carbohydrates. To drink, keep it simple with some water.
For a typical man, this meal might look something like this:
Two thumbs of fat, i.e. nuts
1-2 palms of protein, i.e. meat
Two fists of vegetables i.e. broccoli
Two cupped handfuls of carb dense foods i.e. brown rice
For a typical woman, here’s what your meal might look like:
One thumb of fat
One palm of protein i.e. poultry
One fist of vegetables i.e. cauliflower
One cupped handful of carb dense foods i.e. basmati rice
Option 2:
0-60 minutes before training
Rather than eating a larger meal 2-3 hours before exercise, some people like to eat a smaller meal closer to the session. The only issue with this is the closer you get to your workout, the less time there is to digest your food. That’s why it is generally recommended to take something liquid at this time, like a shake or a smoothie. Liquids are absorbed much more quickly by the body so you won’t be working out feeling bloated.
Yours might look like this:
Protein powder (one scoop) bought from a site like Luxe Fitness
One fist of veggies (spinach works great in smoothies)
1-2 cupped handfuls of carbs (berries or banana work great)
One thumb of fats (like mixed nuts or flax seeds)
A low-calorie beverage like unsweetened almond milk or water
One scoop chocolate protein powder
One fist spinach
One banana
One thumb peanut butter
8 oz chocolate, unsweetened almond milk
It probably goes without saying, but with pre-training nutrition, choose foods that don’t bother your stomach. Because…er…you know what happens if you don’t!
It’s also worth taking the workout that you’re doing into consideration too, as one nutritional plan may work better with certain workouts than others. For example, organic protein powder has been known to help with your weight management, so it could benefit those people who are looking to either lose a few extra pounds, or those athletes who participate in weightlifting. But the most important thing to remember is that you need to take the best products for you, whatever they may be.
