Do you know how you need to be fueling for your workouts? Do you want to feel better about your pre-workout, workout, and post-workout game!? Are you someone who goes to GNC to buy your supplements and products, but you have no idea what you are buying?
If you answered yes to any of these questions, you should continue reading. I could probably write a 10-page report on this topic, but I won’t. I will give you the highlights and if you want to know more, you will need to book an appointment for Nutrition 😊
Step 1: Get your timing right. Your fuel and caffeine needs are going to look different depending on what time you work out. For the early-risers out there, if you are working out at 5:30 or 6 am, you will be best served to workout in a fasting state, as long as you ate a whole-foods dinner with some good fat, and protein, fiber, and whole-food carbs. If you have been up for a while and work out at 8 or 9 am, something that digests quickly like a banana will serve you best.
I definitely recommend caffeine before your workout; it will definitely give you an instant boost. This could be coffee or pre-workout. Be careful about energy drinks, make sure they don’t contain an excessive amount of additives and extras. If you aren’t used to having caffeine or more than 1 cup of coffee, just start with a small amount.
*Fun Fact: When you work out, you are using the energy from the food you 24-48 hours prior. You are not burning the calories from the gummy bears you just ate. The carbs you eat an hour or 2 prior to your wod are just to keep you from feeling light-headed or dizzy.
Step 2: Post-workout, you must consume protein. Your body will appreciate real food the most, but if you are on the run and can’t manage a meal, a protein shake will suffice. Make sure it is made with clean, wholesome ingredients. If you need suggestions, please just ask me!
Step 3: Creatine and BCAA’s-You should be using these if your goal is performance, strength, and lean muscle gains. Creatine is present in meat and fish but should be supplemented if your goal is gaining muscle. It will not cause you to gain fat, but rather burn more via optimal lean muscle gains and recovery. Creatine should not be consumed with caffeine. It should be a post-workout supplement and will be better absorbed with carbs.
Branched-Chain Amino Acids include Leucine, Isoleucine, and Valine. These are essential amino acids. They can be found in chicken, beef, and fish. Keep in mind these amino acids are more abundant in grass-fed animals and wild-caught fish. These amino acids will help your muscles recover and provide electrolyte balance. You can take this pre-workout, during, or post-workout.
If you have more questions or you need help dialing in your Nutrition book a Free Consult HERE to learn how I help athletes perform and recover.