Whether it is strength training, fat loss or cardio conditioning, workout nutrition is vital in the pre and post phases of your routine.
If you’re stumped for a workout then maybe you’ll like this outdoor workout. Let me know.
Below are some essentials you will need to consider when choosing between programs of exercises and your workout nutrition.
Strength training left column
Cardio Training right column
Workout Nutrition – Pre
| Pre-Workout | More Protein needed | More Carbs, than Protein |
| How Much % | 75% Carbs, 25% Protein + | 75-100% Carbs |
| Why? | Muscle tissue repair for lean muscle | Carbs used up very quickly |
| Time of Meal | 1-2 hours | 30 – 60 minutes |
| Other | The more intense the workout, the more protein you need | Carbs convert to glucose energy giving you endurance and power |
| Example Meal Choices | Omelette (egg white) with spinach, whole grain toast, and skim or soy milk. | Whole mixed grain hot cereal with raisins and walnuts, skim milk, and honey |
| Smoothie of protein powder, soy or skim milk, high GI fruits: mango, peach or pineapple. | Scrambled egg whites in pita (whole grain) with a sliced apple | |
| Greek yogurt with banana, walnuts, apples and honey | Greek yogurt with banana, peaches and granola | |
| Fruit Smoothie, soy milk, banana, strawberries, honey or brown sugar | ||
| Results | Maximized Kick Ass Benefits | Maximized Kick Ass Benefits |
Workout Nutrition – Post
| Post-Workout | Consume protein ASAP |
Drink water ASAP |
| Concerns | You need Protein and Carbs to replenish the body’s sources and help repair muscles | Your body loses a lot of water |
| Why? | Protein is needed for the muscles to repair bigger & stronger | Rehydration is the main goal and replenish electrolytes |
| Time of Meal | While your still sweating. In other words, ASAP!!!!! | Immediately afterwards for rehydration |
| Other | Protein and Carbs | Rehydration and Carbs |
| Meal Choices | Protein Shake with soy mild and banana | Water, Cocoanut Water, perhaps a banana if needed, immediately afterwards, with almond butter |
| Half an Avocado with Cottage Cheese | Gatorade or PowerAde for some, if desired | |
| Spinach Salad with Sliced Chicken Breast | Mango Smoothie with Vanilla Yogurt and honey | |
| Whole Foods, eggs, fish, they contain micronutrients which are needed | Sliced Apple with a handful of walnuts | |
| Results | Maximized Kick Ass Benefits | Maximized Kick Ass Benefits |
Here’s something that will put a smile on your face. 8 oz. of low-fat chocolate milk, has been found to be one of the BEST carb-protein mix drinks for post workout nutrition for both strength and cardio workouts.
How awesome is that? Train hard then have a glass of delicious choccy milk!
Workout Nutrition
In addition, the glycemic index must be considered for both pre and post workout nutrition concerns.
So low glycemic (GI) carbs release the sugars in foods into the bloodstream more slowly and tend to contain more essential nutrients.
So if you’re training either strength or cardio, you need to eat 30 – 60 minutes prior to your workout. Some low GI foods are Whole grains, vegetables, fruits, and beans.
High Glycemic (GI) carbs release sugar into the bloodstream fast giving you a quick burst of energy, usually pre-packaged for high intensity cardio or interval training, they are found in snacks, rice and white bread.
What about workout nutrition for Circuit Training (Strength & Cardio Combo)?
For circuit training, knock down a protein/carb meal 2 – 3 hours before the workout if possible.
Consume a carb rich snack 30 – 60 minutes before the workout (mango smoothie, above is perfect)
After the work-out – rehydrate with water, avoid sugar drinks like Gatorade or Powerade. As my grandfather always said when I said whats to drink he’s say, “What do the lions drink?”
Within 1 hour of finishing your circuit have a healthy meal with a mixture of 2/3 carbs and 1/3 proteins.
There you have it.
If you enjoyed this post then you’ll love reading about the 38 Super foods that will aid in your new healthy lifestyle.
Make sure you leave a comment below if you have anything to add.
James Ramage
P.S – Do you guys drink milk? If you do then you have to read this -> Burn Belly Fat – Milk Does What???
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