Workout Nutrition 80 Percent Of The Battle

Workout nutrition works the best when you consume meals before and after you train. This provides the energy that is needed before you train and it provides the proper nutrients for repairing and rebuilding your muscles afterwards. This nutrition is 80 percent of your lean body and weight loss battle and for this reason we need to hit it right on the head so we can enjoy the fruits of our labor.

Plan Ahead For That Window Of Opportunity

Be sure to hit that window of opportunity. By planning ahead for the success of your nutrition schedule, you can be sure to have continued success in your workouts.

Recovery = window of opportunity =

  • Cardio: approximately 30 minutes afterwards your body is optimized for muscle and glycogen replenishment.
  • Weight training: there is a 2 hour timeframe.

Fuel Your Workout With The Proper Workout Nutrition

Before you hit the weights make sure you have enough fuel (food) this is what will get you through an amazing rough and tough workout. Your pre workout nutrition should be consumed 60-90 minutes before you train and consist of 0.25 grams of protein and carbohydrates per pound of your target bodyweight.

Choose from fish, chicken, beef, turkey and egg whites. For the complex carbohydrates choose low glycemic index foods like brown rice and oatmeal.

Benefits of a pre workout meal

  • Reduce post workout cortisol (The principal steroid hormone produced by the adrenal cortex. It regulates carbohydrate metabolism and the immune system and maintains blood pressure) levels.
  • Reduced muscle protein breakdown.
  • Reduce glycogen (Glycogen is your backup fuel. It releases glucose into the bloodstream when the body needs a quick energy boost or when a person's blood glucose level drops) depletion.

Replenish, Repair, Rebuild Your Lean Mean Machine

After a great workout you want to be sure to feed your body the fuel it needs to repair, replenish and rebuild your muscles. Now that you have completed an awesome workout your body is ready for carbohydrates and protein this should be consumed 30-60 minutes after your workout. This meal should consist of 0.25 grams of protein and 0.25-0.5 grams of carbohydrates per pound of your target bodyweight.

Choose from fish, chicken, low-fat milk, cottage cheese, turkey, whole grains, fruits, vegetables and eggs. The key here is to replace both carbohydrates and electrolytes.

Benefits of a post workout meal

  • Increases overall muscle protein synthesis (Muscle growth).
  • Replenishes depleted glycogen (Glycogen is your backup fuel. It releases glucose into the bloodstream when the body needs a quick energy boost or when a person's blood glucose level drops) levels.
  • Reduces muscle protein breakdown.
  • Reduces muscle soreness and fatigue.

Just remember one thing you are what you eat, if you want to be a top performer then you will need top workout fuel. You will always maximize your workouts by maximizing your workout nutrition. You will be successful with your fitness goals as long as your body has the energy to do the hard work, so fuel that lean mean body correctly and you will have success and your recovery time will be faster.

› Workout Nutrition

Top of page