How your Pre-Workout Influences your Post-Workout Routine

Posted on October 8th, 2017 at 3:19 am by


Depending on your goals, many fitness experts will agree that both the timing and the contents of your diet are crucial, as the right balance is needed to lose the extra fat, bulk up on muscle, fuel your endurance workouts, or simply maintain your current level of fitness.

Since we’re all different in terms of health, build and preferences, our bodies will react differently to the same principles, so it’s important to keep in mind that the following are merely rough guidelines that need to be adapted to your lifestyle for the best results.

Timing affects your performance

Professional athletes have a strict diet regime both in terms of what and when they eat, and even an average gym-goer can benefit from this system. Each of their meals is designed to boost their abilities – and pre-workout meals are meant to fuel top performance.  Pre-workout doesn’t just happen before your training, it includes all of your available time preceding the workout.  In fact, today’s training will likely be influenced primarily by yesterday’s menu.

That means that you won’t see results if you remember to eat something healthy 15 minutes before your training session. However, if you optimize your schedule to eat a balanced meal in the amount you need an hour or two before your workout, and drink enough water throughout the day, you will allow your body plenty of glycogen and water supplies to give your best while exercising. That also means you won’t feel sluggish, tired or low energy as a result of poor diet choices.

Timing for your goals

There is yet another range of factors to keep in mind when designing your diet’s timetableIf you’re looking to shed fat, build muscle, improve your endurance, grow stronger or heal an injury, your schedule and your meals will vary. For optimal energy levels and best recovery rates, you can rely on a carb-rich meal mixed with some lean protein, with little to no fats included.

Think: an omelet with dark greens such as spinach, an oatmeal with added protein or some grilled chicken breast and barley, is a favorite bodybuilding combo.  Make sure that you eat at least one or two hours before your workout, depending on how fast your metabolism can absorb the nutrients, provide your muscles with enough glycogen and boost your energy just in time for training.

Rest and recovery

If your pre-workout meal was sufficiently versatile and healthy, you have enough time to snack on something healthy that will increase your insulin levels and prevent catabolism. Foods ideal for after training include protein shakes with simple carbs, a handful of dried fruit such as dates, some almonds or a banana. This should keep your body at ease while you give yourself some time to prepare the actual meal.

To help your body heal the damaged cells and build new muscle tissue, you can rely on meals that are based on all three macronutrients, such as a protein source (chicken, turkey, pork or fish will all do fine) combined with a salad, some rice and a healthy-fat source such as avocados or olive oil. If you’re on a calorie-restrictive regime, you may benefit from including Solgar supplements in your diet to make sure your vitamin and mineral intake is under control.

A well-rounded system

Although it’s admirable that you’d want to approach this subject thoroughly and reshape your diet to better fuel your workouts as well as your recovery, the simple truth is that one brilliant breakfast will not substitute a long-term, consistently unhealthy diet.

Otherwise, you may only feel a surge of energy from a well-balanced meal and a carb-packed snack before your routine, and keep your belly happy with grilled chicken breast post-training without reaping the lasting rewards of a well-timed and healthy nutrition regime. To that end, minding your plate content in the hours prior to your training session as well as taking all the necessary micro and macronutrients post-workout will only show significant results if you do so consistently.

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