When you workout employ these 3 nutritional strategies to help enhance your workouts and improve your results:
It is important that your ready meal before your workout contain starchy carbs. The amount of starchy carbs, ¼ to 1 cup, depends on your gender, the length or intensity of your work-out, and whether you want to lose weight, maintain weight, or gain muscle mass.
When your workout is long then you will want to add a healthy fat like coconut oil or a plant-based healthy fat like nuts or seeds. If you will be playing tennis, hiking, or skiing for 2 or 3 hours or golfing for 4 or 5 hours then it will be very important to add a healthy fat to your ready meal.
When working out in the morning your ready meal would be your last meal the night before. When working out at lunch then this meal will be your first meal of the day and for an evening workout this meal maybe around 2 or 3 o'clock in the afternoon.
Starchy Carb amounts in Ready Meal:
About 30 minutes before you workout you want to start sipping your fueling beverage. If you are working out first thing in the morning and don’t want liquids in your stomach then you will want to drink little amounts of this beverage during your workout.
It is critical if you workout during the afternoon or evening time to eat your ready meal and drink your fueling beverage so you feel the right level of lightness in your body for your workout and your own personal style. So, some people may want an emptier stomach than others. It may depend on your personal preference and the type of workout you are doing. The more intense your workout like sprint training the less you want to have in your stomach. So, you will want to have your ready meal much sooner.
Now if you are doing weight training then you may be able to have your ready meal and hour or hour and half before you workout. It is best to experiment with what is going to work best for you. It also depends on the intensity of your workout.
Nutrient dense beverage supplements:
The most important nutrients for recovery are amino acids. Now that you have torn down your muscle tissue, made of amino acids, you want to rebuild those amino acids using the best building material you can find. The fastest way to get the amino acids into your system is to drink a soy free vegan protein post workout shake because it is already in the form of amino acids. If you use an animal based protein source it will be very difficult to digest, takes hours to digest, and will not be able to get to the muscle cells in the window of recovery time, which is within 30 to 45 minutes. Do not use whey or casein based protein powders because they are allergenic to most people, and can produce an immune reaction in your body which will prevent those amino acids from being up taken by your muscles.
The BIGGEST mistake you can make after your muscle tissue is torn down is to put sugar, processed fats, salt, and processed carbohydrates into your system because you will not be able to rebuild that muscle tissue, recover time will be slowed down and your body will get very exhausted. Do not eat junk food as an excuse because you burned so many calories and now we can eat whatever we want.
Post Workout Shake examples:
If you need a supplement recommendations please email me at Susan@DiscoverOptimalWellness.com
We would love for you to share your workout strategies by commenting on this post.
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