Did I getcha on the title? There is a lot of chatter about…
“Don’t lose out on the window of gains!”
For the longest time I thought that right after my last rep of my workout I had to IMMEDIATELY down my protein shake or I will lose out on building that hard earned muscle.
You can thank the fitness industry’s advertising schemes on that one!
Now, downing a shake exactly right after your last rep isn’t crucial to recovery and building muscle, your peri-workout nutrition is still pretty important. This post is about nutrition around training.
What is peri-workout nutrition?
These are the meals you have before and after you train and for some cases during your workout.
Other than these times I suggest eating with what fits your lifestyle. There is research out there that shows overall protein and food intake over a 24 hour period will suffice to muscle building, recovery and reaching your goals.
If you follow Forge-Rx you know we like to keep things simple and not over complicate things, so let’s do just that!
Before I even get started on fueling around your training I want to make one small point…
Around training we want to minimize extra fat and fiber because these both slow the digestive process down which is not something we want around training.
What I recommend for pre training?
First off, don’t be that person who eats a banana on the car ride to workout with your personal trainer because you feel obligated to eat something. It might help, but honestly, it’s going to slosh around your tummy while your trainer has you do mountain climbers. No Bueno!
If you are going to have a banana, add a scoop of whey protein with it 60 minutes prior to training. This will give you plenty of time to digest the meal and use it to fuel your training.
Maybe you like to eat a little more before training? Maybe before a hard leg work out?
Then something like chicken and rice 90 minutes to 2 hours before training should do the trick.
A 1:1 ratio of carbs to protein should suffice. This means the dudes need to eat 35-45g of both and the ladies 20-30g of both.
What about during training?
If building muscle is TOTALLY…LIKE… YOU’RE JOB RIGHT NOW (sarcasm) and you are wanting to take things to the next level then you can sip on a protein/carb drink while you train. How much?
To keep is simple and keep equations out of this post (too much math for me anyways) I would take in 10-20g of protein mixed with a carb like Vitargo or Highly Branched Cyclic Dextrin (Mission 6 Glycobomb: use code “allison”) of about 20-30g. If you are low on budget a Gatorade will do.
For some people this really isn’t important to them and too much of a hassle.
BUT, if you combine vanilla whey protein and orange flavored Gatorade it tastes like an orange creamsicle. It will change your life!
If you are someone who gets sluggish during your workout towards the end or your training sessions or if they last longer than 90 minutes I would highly recommend the above, or later in your session sip on a Gatorade, knock back a gel pack, or like Cody, one of our trainers, eats Sour Patch kids while he trains. Seriously, try it!
And last but not least post workout nutrition.
Like I said at the beginning of this post having a shake immediately after your last rep is not crucial.
If its 5, 10, 15 minutes you are totally cool!
You might live close to your gym and after your workout you drive home to make a shake.
Or, maybe once your workout is done you drink a shake and 60-90 minutes later you like to eat a whole food meal.
Either way, try and get a 1:1 or even 1:2(double the pre workout carb intake) protein to carb ratio like pre training.
The biggest thing to also remember is what you are doing the other 22 hours of the day: keep eating, sleep, reduce stress, etc.
I hope this post helped you better understand how to fuel around your training.
Want me to dive into a certain topic? (Please not Gluten! Haha)
Shoot me an email at firstname.lastname@example.org