Eating Pre and Post-Workout

Preworkout (45 minutes prior to exercise)

If you prefer to work out in the morning, experts agree that while you ought to fuel up with something small, you need to experiment to find what agrees with your body.  For some people, whole foods, like a banana, may work better for their body and schedule than breaking out the blender.  At this time it is really about having enough carbohydrates to raise blood glucose levels so that you have fuel to use during exercise, and also to stave off hunger.  Unlike your postworkout strategy, protein isn’t a huge necessity but it is helpful in small amounts for post-muscle repair. 

Postworkout (15 minutes after exercise)

You likely know that every time you lift weights you’re actually causing micro-damage to your muscle cells and inevitably depleting your muscles of glycogen, their main source of energy.  What you need at this time is a fast-acting solution—a whey protein shake.  Whey is the fastest absorbing and most complete protein, which means that it contains all the eight essential amino acids needed for growth.  At this time you are essentially taking advantageof your muscle ‘hunger’.  Your muscles are like sponges that are primed to take in nutrients at a very rapid pace.  Putting those nutrients in liquid form makes the recovery happen that much faster.

Remember…..Muscle tissue is metabolically more active than fat...which means that the more lean muscle you have, the more calories you’ll burn (and here’s the best part), even when you’re just sitting at your desk at work!

Perfect Proportions

The ideal postworkout shake should have at least 35 grams of carbohydrates and 12 grams of whey protein (3:1 carb to protein ratio). 

-Oxygen Magazine

POST WORK-OUT POWER SMOOTHIE

  1-2 scoops Whey or Hemp/Pea protein powder

  1-3 grams of powdered Buffered Vitamin C

  1 tbsp. ground flax seeds

  1 cup mixed frozen organic berries

  1 banana (fresh or frozen

  1 tsp. lemon-flavored fish oil

  Add fresh (not concentrated) juice or water to desired consistency.

Blend and Enjoy!