Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals. Good nutrition can help the athletes body perform better and recover faster after each workout. Optimal nutrient intake prior and post-exercise will not only help to maximize the performance but also minimize muscle damage. Fueling the body with the right nutrients prior to exercise will give energy and strength that is needed to perform better. Each macro-nutrient has a specific role before and after workout. However, the ratio in which the athlete needs to consume them varies by individual and the type of exercise.
Muscles use the glucose from carbs as fuel. For short- and high-intensity exercise, the muscle and liver stores of glycogen are the muscles’ main source of energy. But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet. The muscles’ glycogen stores are limited. As these stores become depleted, the output and intensity diminish. Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores
Pre & Post workout protein consumption improves athletic performance. Benefits of eating protein before and after exercise includes; a better anabolic response or muscle growth, improves muscle recovery post exercise, increased strength, lean body mass, increased muscle performance
Glycogen is used for short- and high-intensity bouts of exercise, fat becomes the source of fuel for longer and moderate-to-low-intensity exercise.
The Timing of Your Pre-Workout Meal:
A full meal 2-3 hours before workout. For meals eaten sooner before the workout, recommends simpler carbs and some protein.
- If the workout starts in 2–3 Hours or More: Sandwich on whole grain bread, lean protein and side salad.
- If the workout starts within 2 Hours: Protein smoothie made with milk, protein powder, banana and mixed berries.
- If the workout starts in 1 Hour or Less: Greek yogurt, Nutrition bar, fruits
The Timing of Your Post-Workout Meal:
The body’s ability to rebuild glycogen and protein is enhanced after exercise. So it is recommended that consuming a combination of carbs and protein as soon as possible after exercising. Although the timing does not need to be exact, average timing of post-workout meal consumption should be within 45 minutes after exercise.
(Article by renowned Sports Physiotherapist, Dr. Manish Deepak Pardeshi)
For details you can call him at +91-08237476986, or email at firstname.lastname@example.org