Tag: Protein

Pre and Post Workout Nutrition

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.

Carbohydrates:

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

Protein:

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

Fat:

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 dr.manishpardeshi7@gmail.com

Protein and the Athlete

Whether running sprints, swimming long distances or lifting weights, athletes expend more energy than the average person and their bodies need additional nutrients to recover from intense physical activity. Protein plays an important role in an athlete’s diet as it helps repair and strengthen muscle tissue. High protein diets are popular among athletes — especially those seeking a leaner, more defined physique.

When determining protein requirements for athletes, its important to look at the athlete’s overall diet. Athletes who consume diets adequate in carbohydrate and fat end up using less protein for energy than those who consume a higher protein diet. This means that protein can go toward building and maintaining lean body mass. Athletes need to ensure that they are also meeting needs for carbs and fat, not just protein.

Activity

Muscle growth happens only when exercise and diet are combined. For example, research has shown that timing of protein intake plays a role. Eating high-quality protein (such as meat, fish, eggs, dairy or soy) within two hours after exercise — either by itself or with a carbohydrate — enhances muscle repair and growth.

Duration and intensity of the activity is also a factor when it comes to protein needs. Because they are building muscle, power athletes require a higher level of protein consumption than endurance athletes. Power athletes’ protein needs are highest during the initial training phases, when muscle gain is largest.

Recommended Daily Protein Intake

  1. The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
  2. Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day
  3. Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day

Suggested High Protein Foods for Athletes

  • Fish, 3 oz, 21 grams
  • Chicken, 3 oz, 21 grams
  • Turkey, 3 oz, 21 grams
  • Beef, 3 oz, 21 grams
  • Milk, 8 oz, 8 grams
  • Tofu, 3 oz, 15 grams
  • Yogurt, 8 oz, 8 grams
  • Cheese, 3 oz, 21 grams
  • Peanut butter, 2 tbsp, 8 grams
  • Eggs, 2 large, 13 grams

(Article by renowned Sports Physiotherapist, Dr. Manish Deepak Pardeshi)
For details you can call him at +91 – 08237476986, or email at dr.manishpardeshi7@gmail.com