Quote:
Originally Posted by Slapshot
I have to eat before working out.
Sent from my SCH-I545 using Tapatalk 2
|
Same here. Nutrition surrounding your workouts are the most important so here are my thoughts.
If you are going to eat before your workout the meal should include carbs and a good clean protein. Oatmeal is a slower digesting carb but it can be utilized in a meal by adding higher glycemic carbs with it. I have a recipie that I eat almost every morning designed for this purpose. I will dig it up if you wish to try it.
Post workout should be a high glycemic carb and protein nothing else, for example, 2 scoops whey protein and dextrose based drink. You have a 20 min window post workout where your body will utilize protein intake the most but to get the protein into your system quickly and utilize protein synthesis you need insulin and insulin is produced from high glycemic carbs. Fat should be avoided where as fat slows digestion.
When someone eats post workout I prescribe the opposite, I high glycemic protein drink prior to the workout and a high glycemic carb and protein post workout i.e. the traditional meat and potatoes or protein and pasta.
Every meal you eat should include a protein source and a good dose of them
with a little more input as to when you eat your other meals suggestions can be made. One thing I adhere to is after about 7 pm my meals are restricted with the exception of a casein protein such as low fat cottage cheese slightly before retiring. Reason being your muscle need a constant supply of protein for growth, carbs at night will not be burned and more likely to be stored as fat so eating is counterproductive in preventing fat stores. Casein proteins are slow digesting so will extend the protein supply longer while you resting and muscles grow occurs.
I am not big on supplements as proper diet should provide all the micro's needed but two that I feel are useful is the obvious whey protein and creatine monohydrate. Creatine is something that is found naturally in foods such as red meats and certain shell fish but they are sometimes avoided because of the saturated fat. Creatine should also be mixed with a warm drink as it does not absorb easily.