Pre, During and Post Workout Nutrition
Pre, During and Post Workout Nutrition is very important aspect of nutrition of every athlete or anybody wanting to eat healthy, lose fat, build muscle, become and stay fit. On the other hand, people tend to give too much attention to PWM (post workout meal) shakes, instead of trying to see 'big picture'. We will try to explain few things about this topic and we know from start - there will always be people that will disagree with us ...
Workout is stress for the body. When we load the bar and lift it, we are stressing the muscles, joints, bones and CNS (Central Nervous System). To help the body recover from stress, we have to replenish what we have spent and provide the body with nutrients that will help in regeneration.
If you are on strict diet, your lifting will suffer in both reps and strengths. Carbs do wonders to strength and stamina (even if you are on keto diet, carbs loading is best on training day and vice versa). What do we do than? We trick the body with proper nutrition before, during and after the workout.
Fast carbs should be consumed in the PWM (post workout meal) with whey protein and other supplements. It is good to provoke insulin after exercise and feed the muscles (and fat cells :o)) – muscle recovery after exercise wins here. But, it happens ONLY after exercise. If you train 3 times per week, and eat 6 meals a day (PWM being 7th meal somewhere during the day and never last meal of the day), that means that you eat 42 insulin non-provoking and only 3 insulin provoking meals a week.
But if you don't workout with intensity and volume as before, you will not send a signal to your body that you want it to keep all of the muscles and lose fat.
Example of nutrition on training day would be:
- some 2 hours before workout some complex carbs and protein, for example whole wheat pasta/veggies and fish/meat. Endomorphs should avoid even whole wheat pasta and eat only veggies with fish/meat.
- some 15 minutes before workout some liquid meal or supplement. Liquid meal would be one scoop of whey (based rather on whey concentrate then hydrolyzed whey; add some BCAA if possible) with some guarana, or supplement such as Labrada SuperCharge or Dymatize Xpand Xtreme Pump.
- Between 15th and 30th minutes of workout, drink slowly shake consisting of one scoop of whey and maybe 10g of glucose (dextrose); add some powdered BCAA if possible
- After workout drink proper PWM shake – one to two scoops of whey, 50-100g of glucose (dextrose), creatine, glutamine, BCAA, C vitamin - whey protein should be in range of 0.4-0.5 g/kg and fast carbs should be in range of 0.6-1.0 g/kg, but this also depends on one's diet, eating habits etc. Homemade post workout shake is at least just as good as all-in-one post workout shake supplements sold by many supplement companies.
- some 1 - 1.5 hour after last shake eat meal similar to last solid meal before workout – complex carbs with protein
To see actual pre, during and post workout shake recipe, please check Making Pre, During and Post Workout Shakes recipes page.
Is this all necessary? Not all, but both solid meals are simply MUST eat meals, with shake after workout (post workout meal - PWM) highly recommendable. If you don't drink PWM, than eat first solid meal after workout as soon as possible. With time passed, you will learn enough of proper nutrition, and you will be able to decide what is best for you in what situation – getting rid of the fat, peeking strength, putting on some muscle mass.
Some people don't like meals right before and during workout – if you are one of them, then – don't take them. If possible, try to take before workout only one or even half of the scoop of whey without much water. Also, during workouts, drink your whey in small sips followed with small sips of water - this way, you should not feel bloated because of too much liquid in stomach. This liquid in stomach can make people sluggish, not the 'fact' (or should I say 'myth'?) that blood from muscles was diverted to stomach because of digestion - your stomach can't and will not suck the blood from the rest of your body because you have few deciliters of liquid in it!
Whey absorption depends on the quality of whey - generally, amount of amino acids in bloodstream will peak after 40 - 80 minutes. Purpose of these meals is:
After having all these meals - dieting as usual till the next workout.
If you have problems making your first after workout solid meal, check our Recipes pages - there are many meals that require almost no or very little cooking experience and they represent not only great post workout meals, but also meals good for daily nutrition of every athlete - with emphasis on 'clean eating' with just a few cheat meals. We are all human, after all :o)
Note: C vitamin and Post Workout Nutrition
Lately, there were several studies showing that large(r) amounts of C vitamin with or without NAC (N-Acetyl-Cysteine) in PWM shakes are not good. They say that right after exercises, not only that they are not beneficial, but that they increase number of free radicals and that they slow down regeneration etc etc.
These studies are in contrast with previous studies telling us that vitamin C and NAC are good right after exercise. Go figure ...
Anyway, these new studies were using around 15 mg/kg of C vitamin (mg of C vitamin per kg of human body) and around 10 mg/kg of NAC. So for 100 kg athlete, that would be around 1500 mg of C vitamin and 1000mg of NAC right after exercise.
Now, what to do? After years of taking 1-2g of C vitamin in PWM shake, people have started to avoid it entirely in PWM shakes. I take my usual dose of 1-2 mg/kg of C vitamin in my PWM shake and I try to have C vitamin and all other vitamins from natural sources ....