Wednesday, February 23, 2011

The Best Pre-Workout Meal

As personal trainers, we get lots of questions about pre- and post-workout meals.  Sports nutrition is a relatively new science, but there has been some interesting studies the last few years.  Dr. Ivy, from the University of Texas, published a must read book: Nutrient Timing.

There are four primary workout goals for consuming a pre-workout meal: (1) limit immune system suppression, (2) minimize muscle damage, (3) conserve glycogen and protein, (4) prepare for faster recovery.

Studies have shown that a pre-workout snack of 3g of carbs for every 1g of protein will help obtain your 4 workout goals.  Depending on your intensity, a good snack would be 25 to 30g of carbohydrates along with 8 to 10g of protein.  Moreover, fast-acting carbohydrates and quick absorbing protein are even better!

Therefore, a scoop of whey protein in fruit juice about 10 to 15 minutes before your workout would be very beneficial.  Don't have fruit juice or whey protein at home?  Another easy, nutritious option is a peanut butter and banana sandwich.  You get just the right amount of carbs and protein to get you through a workout.  What are you waiting for?  Have a great workout!!

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