Pre-Workout Drink | Post Workout Nutrition

I recently took a poll from my customers and fans of my Facebook page, as to what they need answers to, since most are in the midst of  their workout program of choice or looking to start up a nutrition and exercise regime.

The big ol’ question??

What should I eat or drink before I workout?

What can I drink during my workout?

What should I eat and drink after my workout?

All great questions and all very important in getting the most out of your workouts and to sustain you throughout the day as your body recovers.

  1. What should I eat or drink before I workout?
    • Fluids: Drink at least 8 ounces of fluid prior to exercise, ideally, water. Beachbody’s Energy & Endurance is a great pre-workout drink to consider.  Won’t give you those jitters either.
    • Food: If you were to have a major meal before your workout, allow between 1-3 hours prior to exercise (everyone is different).  Be sure you meal is rich in complex carbohydrates, so your body can use it as fuel during your workouts.
    • Snack: In a perfect world, consume a snack at least 45 – 90 minutes before exercise (depending on type of workout.  For interval training or HIIT workouts, 60-90 mins prior is best).  Best to get approx 30 – 60g of complex carbohydrates, plus 5 – 10 gr of protein to provide energy for prolonged stamina and to decrease exercise induced muscle protein breakdown.
  2. What can I drink during my workout?
    • Fluids: Drink about 8 ounces of water every 10-20 minutes; sipping a glucose-electrolyte drink can extend endurance, although be mindful, as many are filled with artificial sweeteners and useless junk.  My vote, stick to water or I like Coconut Water!
  3. What should I eat and drink after my workout?  And when?
    • Fluids: Drink at least 8 ounces of fluid immediately prior.  In addition, consider a cleanly formulated recovery drink like the P90X Results & Recovery Drink, pure Coconut Water or try my Post-Workout Recovery Boost.
    • Carbohydrates: Consume about 1.5 grams/body weight (BW) of a higher glycemic index (GI) carb within 30 minutes after exercise and again 2 hours for muscle glycogen resynthesis. I’m a huge fan of sweet potatoes here.
    • Protein: Consume about 0.5 grams/BW of protein with the carbohyrdate to encourage hormonal balance and repair.  And NO, I’m not saying go grab a Big Mac from McDonald’s!  If you are at the gym, go prepared and throw a protein bar, like the P90X Protein Bar, Oskri Fiber Bar or  even a packet of Shakeology, in your gym bag so you don’t run the risk of “bonking” or grabbing crap.

So there you have it.  Whether you are firing up P90X, a new circuit training or interval class, be sure you prepare and PLAN AHEAD!  Don’t work so hard to only suffer from extreme exhaustion or dehydration.

Your partner in health & fitness.

 

 

 

Source: IDEA Fitness Journal

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