If you follow my articles regularly on MensXP Health, you’d know I am not one of those coaches who say that nutrition is 90% & training is only 10%. I believe that it is 100% of everything–your training, nutrition & recovery that gets you results. Your overall diet is of utmost importance but your pre & post workout nutrition can significantly influence your training. If you’re fuelled properly before a workout you can train with a higher intensity. And, if your post workout is optimized your recovery will be enhanced allowing your body to train well another session.
What Makes A Good Pre-Workout Meal?
A good pre-workout meal should consist plenty of carbohydrates (30-50g) to fuel you for the training. A decent chunk of protein (20-40g) to provide amino acids and some portion fat (10-15g). People often recommend taking complex carbohydrates pre-workout and end up chucking lots of oats or muesli. Consuming so much dietary fibre will most likely make you feel sleepy & sluggish. Therefore, moderate digesting carbs like brown bread, banana or white rice are a better choice. Also, if you hit gym first thing in the morning, you might not be able to eat so many carbs prior to your workout. For such situations, I recommend consuming a high very complex carb (100-150g) dinner –oats, rotis, and multi-grain bread are an excellent choice here. This will ensure your glycogen stores are filled up even if you train fasted or consuming fewer carbs.
Pre-Workout Meal Options
If You Lift First Thing in the morning:
1 Scoop Whey Protein
1 Scoop Pre Workout or 1 cup strong black coffee
1 cup black coffee
White Rice – 60g (raw weight)
Whole Eggs- 2
Egg Whites- 4
1 cup black coffee
Brown Bread- 4 Slices
Chicken Ham- 150g
Cheese Slice- 1
What Makes A Good Post-Workout Meal?
Heavy lifting exhausts intramuscular creatine levels. Thus, taking 5-10g creatine post workout is a good idea to refill creatine stores. For protein & carbohydrates, I prefer a mix of fast and slow digesting food sources to create a prolonged elevation in protein synthesis. If you are taking whey protein post workout, I’d recommend consuming it with milk instead of water. This combination provides your body with a perfect blend of fast & slow digesting protein. Fats are not required post workout unless you have done endurance training for an extended period.
Post Workout Meal
2-3 Rotis & 100g White Potatoes or 50g White Rice 50g Brown Rice
200g Chicken Breast
Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.
Photo: © defrancostraining (Main Image)