What to eat around workouts
"What do I eat before and after working out?" I get this question all the time. Here's some guidelines to help you out because everybody is different.
First, ask yourself "What are my goals?" If you don't have goals, then why work out? Have clear concise goals like "To lose weight" or "get stronger" etc etc etc. Goals can be as specific or non-specific as you want (the more specific the better!) but you HAVE to have a goal. Goals determine how we train and how we eat. (Notice how I didn't say "workout" and "diet". . . More on that later). For this post I'll be talking about a very common goal: losing fat (or as most people call it "losing weight")
If you want to lose fat, then you're going to keep that in mind around your training. About 30 minutes to one hour before your session (depending on what you're doing and preference) you'll want to load up on carbs a little bit (since you won't be having that much carbs throughout the day otherwise. . . ) with some white rice, an apple, some white potato, or some other traditional starchy or sugary carb. You'll want something easily digestible and high on the Glycemic Index Scale. I personally like white rice because it's easy to prepare, store, and eat 30-45 minutes before my training. Have a half cup and see how you feel in your training. This covers your carbohydrate portion of the "before" training. Now let's talk about protein.
Not having protein in your system while training can be detrimental to progress. You'll want something easily digestible to go along with your high glycemic carb. The universal standard is whey protein - for a reason. Whey protein digests quickly, is a complete protein, and is relatively cheap. One major downside to whey protein is that it is derived from milk and can contain milk ingredients. The solution? Hydrolyzed 100% whey protein isolate. It is free of gluten and lactose. Still don't want to consume whey? Egg whites are a close second to whey in digesting speed and amino acid profile, and it's still light enough to not cause stomach cramps during intense sessions. (remember, we want a protein that digests quickly and is readily available in our system during our training). So now we have a carb and a protein in our system. You're ready to train!
Ok, your training is complete! Now the name of the game is recovery. Just like pre-workout meal, we want our post-workout meal to absorb quickly and efficiently. A complete protein and another high-glycemic carb are in order. I prefer some baby yukon potatoes and some more whey protein isolate. It's that simple. If you're wanting to lose weight do NOT eat a ton of carbs after your training! Post-training is a perfect time to shred some extra fat. One of the best ways to do that is to have your post workout protein ONLY (no carb) and then go on a 30 minute brisk walk. Sounds too easy to be true, right? Wrong. Lining up proper nutrition and training shouldn't be hard, it's just smart. Want to add some more intensity to your post-training fat shred? Go for 10 minutes of interval training. Sprint for 20 seconds then rest for 60 seconds. . . for ten minutes.
I hope this helps. If you have any questions just comment below. I'll answer as soon as possible. Thanks for reading! STAY MOTIVATED