Pre- and Post-Workout Nutrition

Exercise and nutrition go hand in hand. Emphasizing one, and neglecting the other will create an imbalance in your lifestyle. Contrary to popular belief, exercise alone will not help you with weight loss, or speed up your metabolism. To be healthy and fit, you need to give the much deserved attention to your diet, which is responsible for roughly 75% of a your results. About 25% of your effort should be devoted to exercise. While both components are important, the reason for such big proportion difference is that in order to get the most out of your time at the gym, you need to fuel your body right. Think about filling up the fuel tank of your car with kerosine, instead of gas (or diesel). Chances are it won't even generate enough energy to start, let alone get you where you need to go. The same goes for filling up your stomach - clean, and balanced diet, rich in essential micronutrients, is the key to efficient metabolism and high physical (and mental!) performance.

To eat, or not to eat? That is the question!

The answer is quite simple - to eat, of course! The caveats are: what to eat, and when to eat. And this is what I am set to clarify in this post, so read on!

There has been been a lot of hype about the so-called "Post-Workout Window of Opportunity". And with that came inconsistency of expert claims about how long the window is open, and whether the timing makes any difference at all. Research suggests, that "the importance - and even the existence - of a post-exercise ‘window’ can vary according to a number of factors."(Aragon and Schoenfeld. Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 2013). You can check out the article for the in-depth detail expressed in highly scientific language. But to sum up the findings: it all depends on the type of exercise, the duration, and intensity of the workout, as well as the content of the pre-workout meal. Ackley native, Registered Sports Dietitian & Nutritionist Jen DeWall of Nutrition in Motion agrees, that unless you exercise for 90+ minutes with high intensity, the immediate post-workout refueling is not imperative. In the case of high performance athletic training (such as in sports, or bodybuilding) glycogen replenishment through carbohydrate consumption (1gr./kg. of LBM) plays an important role in muscle recovery and growth, and should be done within 30 min following the workout. Jen backs the research suggesting, that due to increased muscle protein synthesis after an intense and lengthly training, including 10-20 grams of protein in your post-workout meal is plenty. For moderate to high intensity training, which doesn't exceed 60 min., it is more important to consume ample amounts of essential macronutrients (proteins, carbs, and fats) throughout the day, allowing your body enough time to beak them down for energy production and tissue nourishment.

Fasted Training

If you are an early bird, who doesn't eat his/her worm (aka breakfast) till after the morning workout, then it is important to refuel immediately after training, because the overnight fast puts your body into catabolic state, which means it burns its own tissue for energy. So if you don’t provide your body with the nutrients it needs right after the workout, you risk loosing muscle tissue. This is due to proteins being utilized for energy before the fats, and the natural increase of carbohydrate and protein synthesis pos-workout will literally eat up your muscle. Therefore, we recommend consuming a balanced meal, high in carbs and proteins right after your fasted workout. Liquid nutrients are absorbed faster, since they are easier to break down. For your post-workout meal consider a nutrient rich shake, or a smoothie, such as COMPLETE Shake Mix by Juice PLUS+, to nourish your body with the adequate amount of carbs and proteins delivered from 15 whole foods. Download the files with delicious smoothie recipes for Dutch Chocolate & Vanilla.

An ideal pre- and post workout meal, which delivers the benefits of 15 whole foods straight into your bloodstream is Juice PLUS+ COMPLETE shake mix. Add it to a smoothie, use it as a base for the delicious Energy Bites, or simply mix it with your favorite non-dairy milk in a shaker for quick nutrition on the go!

Water is life

On average 65% of human body mass consists of water. Your body utilized water in all of its cells, tissues and organs to control temperature, provide moisture for proper function, remove waste, and aid digestion. Without water, all the vital processes in our bodies slow down, which puts our health at risk. This is why hydration is so important, especially during and after exercise, when loos of water through sweat dramatically increases. Keep a water bottle on you, and drink water through-out a day to facilitate your metabolism and keep energy levels high. Pop, coffee and other beverages do not count towards your water consumption, because most of them contain caffeine, which a diuretic, and promotes dehydration. Aim to drink about a gallon of water per day! Try adding fresh lemon, or berries and mint to your water for a spark of flavor!

Take-aways

- Consume adequate amount of lean protein, healthy carbs (whole grains, legumes, fruits & veggies) through-out the day, to keep your insulin levels stable and cravings in check;

- Eat a mixed wholesome meal, consisting of complex carbs and protein, 1-2 hours before you exercise to allow enough time for the food to break down into the micronutrients, and enter our blood stream. This will ensure that your muscles are nourished, and you have enough energy for an effective workout. Allowing time for the food to digest will also prevent GI discomfort during exercise.

- Strength training, such as weightlifting, increases circulating catabolic hormones to facilitate the breakdown of glycogen and fat for fuel. Without proper nutrition, these hormones will start breaking down proteins in the muscle tissue. This often results in muscle soreness, fatigue, and may even lead to muscle loss. To slow down this process and prevent the negative consequences, immediately after a workout eat a meal high in protein and some simple carbohydrates, such as: bananas and other fruit, starchy vegetables, and grains. Carbs will replenish muscle glycogen storage, which is used to produce energy.

- After an aerobic workout, unless you have been performing high intensity aerobic exercises for over 60 min., the benefits of immediate refueling are not significant. However, listen to your body: if you are feeling fatigued, drink a glass of fruit juice, eat a piece of fruit, or an energy bar. An ideal pre- and post workout meal, which delivers the benefits of 15 whole foods straight into your bloodstream is Juice PLUS+ COMPLETE shake mix. Add it to a smoothie, use it as a base for the delicious Energy Bites, or simply mix it with your favorite non-dairy milk in a shaker for quick nutrition on the go!

- Make sure you hydrate throughout a cardio workout, and drink 8 oz of water after you are done.

- Avoid consuming high fiber, and high fat foods after a workout. Fats and high amounts of fiber slow down digestion, and thus delay nutrient absorption.

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I hope this article added some color to the grey area of the pre- and post-workout nutrition. If you have any questions, or are interested in the products recommended in the post, please comment below, or contact us via Facebook, or email!