The Importance Of Nutrition While Training
The Importance of Nutrition While Training
I’m sure you have all heard the 80/20 rule or that “abs are made in the kitchen” and you think to yourself “yeah yeah, whatever” Well in all honesty correct nutrition before and after your workouts may be the difference between you meeting your goals or not.
The Importance of Nutrition before Training
What you eat prior to your workout is important for fuelling the workout itself and plays the largest role in supplying your body with the nutrients it needs to ensure optimal performance during your workout. The 2 biggest nutritional needs before a workout are carbohydrates and protein.
Specifically, the primary goal of your pre workout meal is to accomplish the following:
• Reduce muscle glycogen depletion.
• Reduce muscle protein breakdown.
• Reduce post workout cortisol levels.
Carbohydrates are your body's preferred fuel source. This doesn’t mean that you should chow down on hot chips or freshly baked scones, but you need to fuel your body correctly so it can train at its best. Ideally you don’t want to eat more carb’s than you need as you don’t want them to be stored as fat. You want them to be used as immediate fuel for your workout or to restore glycogen levels (your stored carbohydrates).
Protein before your workout can help to minimize any damage to the muscle caused by exercise while supplying the components of your muscle (amino acids) to help rebuild the tissue.
Depending on your time factor here is a few easy carb and protein ideas for before your workout:
• A rice cake with cottage cheese
• A protein shake with half a cup of oats
• Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of rye toast.
• For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
• Add a little more colour to your diet by combining 2 whole eggs a little water cooked with 1 cup seasonal veggies.
We sell a range of proteins at reception. Come in and chat to us about the different options or check out our selection HERE
The Importance of Nutrition after Training
What you eat post workout is crucial for maximising the recovery process and to ensure your body has all of the nutrients it needs in order to recover, adapt and improve the way you want it to.
Believe it or not the same 2 things your body benefits from before your workout are the same 2 things your body benefits from after your workout.
Specifically, the goal of your post workout meal is to accomplish the following:
• Reduce muscle protein breakdown caused by exercise.
• Increase muscle protein synthesis.
• Reduce muscle soreness and fatigue.
• Greatly enhance overall recovery.
• Reduce cortisol levels.
Protein after your workout and especially immediately post training, delivers the muscles more amino acids for rebuilding at a time when muscle repair/synthesis has its greatest potential. Without supplying protein at this point the body will not maximize its repair and rebuilding process which then limits the gains from your exercise.
Carbohydrates after your workout help replace muscle glycogen (your stored carbohydrates) and enhance the role of insulin in transporting nutrients into cells.
Depending on your time factor here is a few easy carb and protein ideas for after your workout:
• Half a banana with a protein shake
• For a quick fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce! We have a great range of high protein bars for sale at reception, not to mention a huge amount of flavours.
• Make a small tuna salad for a quick bite. Add two heaped spoonfuls to a handful of whole grain crackers.
• Re fuel after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
• If you have a bit more time on your hands whip up some protein pancakes. Mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated pan (medium low) until it bubbles like a normal pancake, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
Although eating throughout training isn’t always necessary it is extremely important to stay hydrated and make sure you have a water bottle handy. Also to keep your water levels up after exercise.
for more great recipe options check out our recipe section here