Pre and Post Workout Nutrition

I will divide this into 4 sections

Section 1- 60/120 mins before workout
Section 2- Pre Workout
Section 3- Post Workout
Section 4- 60/120 mins after workout

I believe the most important parts of nutrition lies in timing of food consumption,pre and post workout nutrition is one of the most important times to take in carbs and protein in my opinion.
Now there are two types of carbohydrates,we have complex carbohydrates consisting of potatoe's,rice,pasta and oats etc
Next we have simple carbohydrates which are used to spike insulin levels and replace glycogen stores which prevents energy being taken from our presious protein (to build muscle) this includes foods and drinks such as banana's,sweets,7- up,orange juice,raisins etc


Section 1- This should be the meal leading up to your workout and should include between 25g-50g of Protein depending on bodyweight (i would probably think it would be to the lower end of this) i wouldn't take in any EFA's pre or post workout leave them for the morning

An example meal would be

Protein source-Chicken Breast
Carboydrates (complex)-Brown Rice
Vegetables (nutrients and fibre )-Broccoli

Section 2-For your pre workout section i would suggest this be taken in 15-30 mins before your workout

You need a protein source and a complex carb to provide you with energy for your workout,some people choose to leave out the complex carbs,it's totally up to you

A sufficient Pre workout nutrition plan would be

One scoop of protein (24g) and 50g of oats (obviously depending on bodyweight)

Section 3-Post workout is VERY important this is when your muscles have been split and need to recover and FAST for this you will want to take in between 24-50 g of protein and a simple carb to replace your glycogen stores,by taking in a simple carb it will help you to spike insulin levels

I would suggest to take in 0.8 x bodyweight in kg e.g 0.8 x 78kg =62g of simple carbs

An example post workout shake would be 2 scoops of protein a banana and orange juice

Section 4-Your body is still making use of everything that is being put into it for this meal i suggest a high quality protein and complex carb with veggies,i'd skip on the EFA for this meal but agian it's up to you

An example meal would be

(Protein)Beef
(complex carbs)100g pasta wholewheat
(Fiber)Broccoli

Some key points

  1. Make sure after your workout you consume carbs that are high in glucose rather than fructose. Fructose raises blood sugar levels very slowly, and doesn't replenish glycogen stores well
  2. Water is essential drink it at ALL times your body is made up of 80% water and we aim to keep it that way!
  3. Meal 4 is not used to create an insulin spike so stick to complex carbs,creating an insulin spike could most likely to an increase in fat
  4. Fat consumption will slow food absorption, and before a workout, you want all of that food to go right to the muscles for energy without slowing down

Hope this provides some useful info for some people

Good luck!

Anyone feel free to add some info into this or critique what i have said