“Hey did you know that you HAVE to eat 5 minutes after a workout, or your muscles will literally start eating themselves? That’s why I carry 2lbs of protein everywhere I go!”
Actually, this is a huge misconception that a lot of novice gym goers (and even some advanced) think. Your body will not begin to catabolize your muscle right after a rigorous resistance training session, but what should you eat before during and or after an intense weight lifting or cardio session?
As always, this answer is dependent upon 1) how intense are your training sessions (are you a triathlete who is focusing on achieving their best time, or just an average gym goer looking to drop a few pounds) and 2) what is the focus of your training (are you only participating in cardio based activities, only heavy lifting and or a mixture of both). Now as our “friend” was stating in the introduction, he has a fear of his muscles eating themselves after a lift, which is called catabolism. This is when the body uses up its preferred energy source (which is carbs) and basically turns to amino acids (also known as protein which is the building blocks of our muscles) to supply energy. For argument sakes, let us use the example of a person who is trying to lose weight, and participating in both resistance training as well as cardio. How would you properly fuel your body in order to work out at your greatest capacity?
Pre-Exercise
The 2 main goals of your pre exercise meal will be to: 1) optimize glucose availability (carbs) and 2) provide the necessary fuel for the intense bout of exercise. Like stated before, carbohydrates are your body`s main source of energy, and it ingeniously stores what is called glycogen in your liver and muscles. On the day of your intense exercise session, you would want to eat a full meal around 4 hours prior to the workout. In and around 4 hours, your body would have begun to digest and make the glycogen it has pulled from the meal available for your training. The full meal should consist of mainly carbohydrates and some protein, with little fat/ fiber to limit gastrointestinal distress. Some research suggest that snacks that include macronutrients like (50 grams of Carbs and 10 grams of protein) 30 to 60 minutes prior to an exercise can increase muscle glycogen near the end of a workout and with the added protein, assist in prevention of muscle catabolism.
During Exercise
Gatorade is an exceptional example of fueling during an exercise. The goal of drinking something of this nature is to provide the body with essential nutrients which are needed by the muscle cells, and to maintain blood glucose levels. During prolonged endurance applications, the body will use up all of the glycogen within the body; this is when you hit the proverbial wall. However, if your endurance efforts are an hour or less, the body can sufficiently provide the necessary energy for this period by itself. Studies have shown that serious gym goers/ athletes that consume 30- 60 grams of carbohydrates per hour (like a Gatorade sports drink) have the most optimal energy output to conclude the exercise's efficiently.
Post exercise
So you just finished a grueling 2 hour exercise, you put your all into every weight you lifted and every mile you ran, now how do you properly sustain what you have done in the gym? First, the misconception about having to ingest protein within the first 30 seconds you finish is a myth. Studies have shown that the best time to intake protein is in and around 30 minutes to an hour after exercise, this has been stated to be the anabolic window. Numerous reports have found that one of the best post workout foods to consume would include a higher carbohydrate with moderate protein meal. As stated numerous times before, this is to replenish all the glycogen within your body in order to have sufficient energy for your next workout. After your post workout meal has concluded, and or 4 to 6 hours later you are able to go back to your regular eating routine.
Once again, depending on your goals and aspirations, some peoples bodies will require more protein due to resistance training being the primary exercise, whereas if endurance and cardio are your primary exercises, you would more than likely want to consume additional carbs.
For continuously supporting Spartan Alliance Fitness and becoming the warrior I know you all have inside you, here is a perfect example of the following meals:
Pre- exercise Meal:
1. Oats
2. Chicken/ Rice/ Vegetables
3. Greek Yogurt/ Granola/ Fruits
During- Exercise
1. Gatorade
2. Coconut Water
Post- exercise Meal:
1. Grilled chicken/ Vegetables
2. Salmon/ Sweet Potato/ Vegetables
3. Cottage Cheese/ Fruits
These are just a few examples of some meals that would compliment your gym going experience that are healthy and have the necessary macronutrients to fuel your muscles and body to reach that next level! . If you have hit a plateau in your weight training or just beginning your journey, follow me on Instagram @spartan_alliance25 and shoot me a DM for more fitness information!
If you wish for a more in depth analysis and step by step instruction on how to get the body you deserve, Sign up for the much anticipated Fitness and or Nutrition coaching of a personal trainer and nutrition specialist. Sign up today by leaving your email and explaining what your goals are. Begin your journey and claim glory as you attain the body of the Spartan that you are!
References: ACE Sports Nutrition for Health Professionals pg 140- 141
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