Nutrition, as a whole, forms the cornerstone of good health and fitness—as the saying goes, it is impossible to out-train a bad diet. The particular nutrients consumed around the time of exercise, however, play such an important role in its productivity and results that they are worthy of as much attention as overall eating pattern.
To demonstrate the value of nutrient timing, a study was conducted in which two groups of regular exercisers were assigned to an identical supplement regimen. The experimental aspect of the study was this: while the first group consumed their supplements at breakfast and dinner, the other consumed theirs immediately prior to and at the conclusion of their exercise session. At the conclusion of the 10-week study, the pre/post-workout supplementation group demonstrated a substantially greater increase in lean body mass, as well as maximal strength, as compared to the other group; a case of identical supplementation, yet different results.
The reasons for these differences are simple enough. So long as it is supplied at the appropriate time, proper pre-workout nutrition supplies the body with energy that fuels productive workouts, post-workout nutrition provides the raw materials required to respond to exercise. This response almost invariably means becoming stronger and leaner, while also promoting optimal metabolic function and improvement in a variety of general health markers, including cardiovascular function, insulin sensitivity and alleviation of both depression and anxiety.
With the benefits of exercise well-established, and the importance of nutrient timing clearly demonstrated, all that remains is to determine which particular nutrients yield the greatest benefits before and after a workout. While it can be very challenging to navigate through the multitude of fitness trends and exaggerated claims, a select group of ingredients have emerged that can give both workouts and results from workouts a legitimate boost.
Proper pre-workout supplementation is based around three factors: providing fuel, providing focus and reducing fatigue (on a side note, in this context, fuel does not necessarily refer to calories from food, but catalysts that promote the release of energy when it is most needed). In this category, some of the most effective nutrients are:
- Creatine – Creatine is by far the most researched sports nutrition supplement of the last 25 years; as such, most readers have probably heard of it, and its benefits in the production of ATP (adenosine triphosphate—our muscles main fuel source during high-intensity workouts). While multiple varieties of creatine have been subsequently introduced over the years, the original type—creatine monohydrate—has not only stood the test of time, but has continued to display effectiveness equal to (or sometimes exceeding) subsequent reformulations.
- D- Ribose – This lesser-known sports nutrient is in some ways a partner to creatine in that it too assists in the rapid production and replenishment of ATP, thereby both ensuring proper fueling of muscle and helping to delay the onset of fatigue. Its effectiveness is so widely recognized that one of its most common applications is in helping to quickly rejuvenate cardiac muscle in those who have recently experienced heart attacks.
- L-Citrulline – This amino acid is a vasodialator, helping to increase works to help maintain the acid-base balance in the body, providing a major benefit during workouts, when large amounts of lactic acid are produced, promoting fatigue and potentially cutting a workout short.
- Green Tea Extract – This powerful antioxidant offers similar detoxifying benefits to assist in handling waste products generated by exercise, while also containing an appreciable amount of natural caffeine—clinically proven to delay the onset of fatigue, and well-known to promote concentration and focus.
While effective pre-workout nutrition is based upon facilitating the best possible workout and enabling the strongest stimulus for working muscles, proper post-workout nutrition is built around recovering from that stimulus. This enables those muscles to produce the strongest possible response, which translates to increases in strength, endurance and development. For this purpose, the necessary nutrient is protein, both in whole form and in the form of specific amino acids. While certain endurance athletes—especially runners covering distances of 10 or more miles—would be advised to replenish carbohydrates as well, for the typical gym member carbohydrates are not required for protein synthesis or muscle recovery. Instead, look to the following for best results:
- Whey Protein – Derived from dairy, whey protein is the fastest-absorbing form of protein available, making it the ideal choice for post-workout muscle feeding, when time is of the essence.
- BCAAs – Also known as the branched-chain amino acids—leucine, isoleucine and valine—these are used both during workouts as a fuel source and in the immediate recovery of muscle tissue afterward. The ideal ratio for delivery and use is 2:1:1 for leucine, isoleucine and valine, respectively. In other words, a product delivering 500 mg of leucine and 250 mg each of isoleucine and valine matches this requirement.
- Glutamine – This amino acid is the most abundant in the human body, but is also among the most commonly used by the body. During periods of stress (such as a vigorous workout), the body’s reserves of this amino acid can become severely depleted, making supplementation a post-workout priority.
The importance of regular exercise for health and fitness is not to be underestimated. Nevertheless, the nutritional practices immediately surrounding workouts can definitely assist in providing extra fuel for workouts, extending energy and work capacity, and in helping the muscular system to recover and replenish itself afterward. In the case of pre and post-workout nutrition, the interconnection between cause and effect is complex; looking to the nutrients mentioned here, however, simplifies things considerably, and will go a long way towards guaranteeing that all exercise efforts are well spent.
Try these good nutrtion meals. It heepld me lose 70 lbs. in 9 months, along with a workout program to help you burn calories and build lean muscle which helps you burn more fat and lean down and tone up. Good luck and email me if you need additional info. I have my clients on this and they love it and lose an average of 2 lbs. a week along with their workouts that I have designed for them. It is important to eat for what you are going to be doing in the next 3 hours. No/ low carbs if you are going to nap , carbs if you are going to be able to wrok that energy off.Breakfast~1 bd cups high fiber cereal with 1 cup of 1% or 2% milk or soy milk of your choice add bc cups of blueberries or strawberries~ 2 tbsp. of Acai berry juice (20 minutes before every meal ) with Sweet potato and grilled chicken breast~ 1 cup of low-fat cottage cheese with a piece of whole grain toast bc spoon of cinnamon and bc spoon of splenda added~ 1 cup low-fat yogurt with bd cup of berries of your choice mixed in along with a piece of whole grain toast with peanut butter.~ 1 grapefruit with 2 tsp. splenda and a slice of whole grain toast with 1 tbsp. peanut butter~ 1 cup of steel-cut oatmeal with bc to bd cup of frozen mixed berries and bd cup of cottage cheese~Scrambled eggs with very light cooking spray and any veggies of your choice and a slice of whole grain toast with 1 tbsp. of peanut butter ~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda~ Oat bran bagel with cream cheese, 6 oz. of low fat yogurt and cantelope~ 1 c. of high fiber cereal and 1 medium banana~1 med. banana bc c. almond 1 c. yogurt (mix togetherMid morning/ afternoon snack~ Imitation crab meat salad with your choice of toppings ~ 1 apple and three graham crackers~ Peanut butter and low sugar jelly sandwich~ 1 apple and three graham crackers~ bd cup of raw baby carrots, bd c. of sliced and peeled cucumbers with light ranch dressing~ 1 100 calorie pack of smart pop popcorn~ 1 fresh and peeled pear cut in half with 2 tsp. of light mayo and bc c. of 2% shredded cheese to go on top~ bd c. hummus (homemade if possible) with 1 c. of fresh veggies~ 1 serving of whey protein~ 1 serving of casein powder~ 1 South beach protein bar~ 1 Fiber 1 barLunch and or dinner~ 2-3 slices of fresh low-sodium turkey breast, 1 c. of seedless red grapes, bc c. of walnuts or almonds, and a stick of 2% cheese of your choice~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil~ grilled chicken breast, 1/2 c. of brown rice, bd c. steamed broccoli~Lean hamburger on a wheat bun with light condiments and all of the veggies you can handle on it~ grilled chicken breast, 1/2 c. of brown rice, bd c. steamed broccoli~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil~ grilled salmon, bd c. brown rice, and 1 c. steamed zucchini and squash~ baked flounder, bd cup of brown rice, and 1 c. of steamed veggies~grilled lean steak with grilled portabello mushroom caps and a side romaine salad~Lean hamburger on a wheat bun with light condiments and all of the veggies you can handle on it~ 6 oz. of boiled shrimp, 1 c. whole grain pasta, bd c. steamed broccoli and 5 sprays of smart balance butter~Grilled chicken breast romaine salad with your choice of good toppings (include some type of nut)~ Imitation crab meat salad with your choice of toppingsNight time snack ( before bed, important to keep blood sugar levels even through the night)~ 1 serving of whey protein~ 1 serving of casein powder~ 1 South beach protein bar~ 1 Fiber 1 bar~ 1 apple and three graham crackers with 1 tablespoon smart balance or all natural peanut butter*eat every 2-3 hours and smaller portionsdo all of these for 60 seconds for 1 set and 5 minute warm up stretch and 5 minute cool down stretch with a 30 second rest in between. and you should stay tone and muscular while helping to burn fat. They are separated into 3 days. then do some cardio in between those and make sure to get plenty of rest and eat plenty of protein and carbs. If you do all of this, then you will need to increase your caloric intake as well. hope this helps and if you have any questions about the workout then email me. p.s. to keep lean muscle this workout uses body weight and no more than 10 lb. weights for men and 5 lb weights for women. If you are a beginner then try 30 seconds and rest for 10-15 in between the workout.start with 30 seconds for beginner and rest for 10-15 seconds. The entire workout lasts 25-28 minutes when done at the full 60 second time. Mix in cardio as well with this program and on the days you are not strength training.
This is 100% the truth in all gyms. I think it’s for a few reasons. First, peaosnrl trainers who have awesome genetics and train people way too hard for their hormones to keep up. Secondly, supplement companies that push all these products saying you can work out as hard as you want since you have this brand new supplement cause people to work way too hard since the sups their selling do nothing. Finally the biggest reason pro bodybuilders on steroids telling everyone their peaosnrl workouts an
just curious