Much like workouts, there is rarely a one-size-fits-all nutrition approach that works. We are each individual, with the unique needs, wants, and physiology to match. That being said, I want to tackle some general nutrition tips that can help optimize your workouts.
My usual caveat that I am not a nutritionist applies to this post. However, I have worked with clients long enough that I have learned a few general things through trial and error. Again, though, understand that all advice may not work for you. For instance, I myself have a bit of a sensitive tummy. That usually means that I prefer to leave a bit more time between eating and exercise and that I don’t drink much during cardio because the sloshy belly feeling literally makes me sick.
It may surprise you that none of my recommendations (spoiler alert) will involve supplements. I know that probably sounds weird for the workout world today, but I firmly believe that the number of people consuming these far outnumbers the number of people who NEED them. If I’ve said it before, I’ve said it a billion times: supplements are meant to supplement an already pretty spot on diet. Or to make up for a lack of something due to medical necessity.
There is a lot of confusing messaging out there. Fasted cardio is one of the biggest ones and probably warrants a post of its own as weight loss is goal for a lot of people. Suffice it to say that there are a lot of caveats to fasted cardio. And that’s before you realize that the research is super mixed.
I digress. Regardless of what type of workout you are about to engage in or what your individual goal happens to be, the recommendations are pretty similar. Basically, you want fuel a bit before and something to help you recover after.
Pre Workout Fuel
The amount of fuel you put in your tank prior to exercise will depend on your individual goal and what exact type of workout you’ll be doing. If your goal is weight loss, you’ll be doing a strength workout, and/or you will have had a meal two to three hours prior, you may not need anything but some water. If your goal is hypertrophy, you’ll want to eat about an hour prior, though.
It is important to note that fuel, in the sense of our body, is carbs. Yeah, I said what I said. If we don’t have adequate carbohydrate coming in, the body will do all sorts of things to ensure survival. After all, our nervous, endocrine, immune systems and every organ in our body need that sweet sweet glucose.
ACSM recommends 0.5 to 2 grams of carbohydrate per pound of body weight about an hour prior to exercise (that’s 1-4 grams per kilogram for my metric fans out there). You’ll also want a small amount of protein to help control the rate of digestion. The keyword there is small. You don’t want to dump a bunch of glucose into the blood all at once you’ll bonk, which is never fun. But too much protein (or fat) can make you feel sluggish. The classic suggestions are half a bagel with peanut butter or a banana with 4-6 ounces of chocolate milk, but any form of carbohydrate that you like and your tummy digests well will work.
Post Workout Recovery
Post workout means recovery. Generally, we think of the big lifters and their shaker bottles here, but recovery is important for everyone. Post workout nutrition is a two pronged attack. You want to replace the carbohydrate you just used (especially if your pre workout fuel was on the lighter side). By getting some carbohydrate now, your muscles will store it as glycogen which can be used to help repair the muscle tissue itself or to fuel your next workout.
The second prong is protein. Obviously if you’ve been bench pressing bulldozers, you’ve catabolized (broken down) a lot of muscle tissue and you’ll want to repair it. Muscle tissue is straight up protein so you’ll want to get some into your body. We used to talk about the one hour recovery window, but as long as you are getting enough protein over the rest of your day, you’ll be fine. Oh, and you’ll want a bit of protein even if your workout was all cardio. You may not need as much, but it has been proven to help aid recovery.
Possibly the most important thing to note in the post workout recovery arena is that protein and carbohydrate consumed together seem to amplify effects. Meaning that consuming only protein was helpful, but consuming carbohydrate with it was even more beneficial. Muscle repair is calorically demanding, and carbs will make sure you have enough.
What the research is finding more and more, though, is that total diet over the long term plays the biggest role in optimizing workouts. That means that if you want to truly have the “best” workouts you can, you should be consuming a good balance of the major macronutrients (carbohydrates, protein, and fats) with a focus on nutrient-dense foods.
Long story short, warrior, don’t over think it. Until next time, be well friends!
