Written by Sam (by the way, THAT is what you can look like!)
"You get out what you put in". We have all heard that phrase at some point in our lives, and it makes a lot of sense, especially in the realm of nutrition and wellness; if you want to be healthy, you have to eat well. Now that winter is coming to a close and we are starting to see some warmer weather (finally!), it is time for a lot of us, including myself, to get up off our butts and go exercise to prepare for wearing short sleeves, tank tops, etc. I was inspired to write this post by my desire to get back into working out and being healthier this semester. To get back on track with my health, not only is it key to go exercise, but it is just as, if not more, important to know how to properly fuel your body to get the most effective workout. Throughout this post I will touch on healthy and beneficial pre/post workout foods, plus some foods to avoid as well!
Pre-Workout
The most important characteristic of pre-workout food is it has to give you the energy to perform at the best of your ability. So, what does that look like? Here are some foods that you should go for in order to do that.
Vitamin B Rich Foods - Vitamin B converts proteins and carbohydrates into energy and it also essential for cell repair and reproduction. In many research studies, a diet rich in Vitamin B been found to aid in high-intensity exercise performance and quicker muscle recovery. Foods that are a good source of Vitamin B are dark green vegetables, whole grains, nuts, fish, and shellfish.
Banana - Bananas are a good source of natural carbohydrates and sugars, but the most important factor is that it is high in potassium. Potassium is responsible for regulating fluids and mineral balance in your body, and it helps transmit nerve impulses and start action potentials, which give your muscles the energy to contract. I typically eat a banana about an hour before I start my workout, and I found that it has given me a pretty big boost in the gym.
Whole Grains - As mentioned earlier, whole grains are a good source of vitamin B. Your body needs carbohydrates in order to use it for energy, so you want to make sure you are getting the highest quality carbohydrates possible. Whole grains will "stick with you" the longest, meaning that you won't get hungry as fast and your energy will last longer compared to eating refined grains. Good sources of whole grains are whole grain bread, brown rice, popcorn, oatmeal, and quinoa.
Caffeine - When we are groggy and lacking energy in the morning, we always turn to a cup of coffee or tea to fix our issues. In the same way, caffeine will give us that boost right before our workout to stay awake and be energized. On top of that, it has been found to reduce the muscle's consumption of glycogen, which is the stored form of energy our body uses in exercise.
Protein - Most people would say that it is most important to eat your protein after the workout for recovery, but it has been found that protein beforehand is just as important. Studies have shown that protein intake before a workout will not only help burn more calories, but it will help fuel your muscles during training and it will start protein synthesis during training as opposed to after (quicker muscle recovery = more opportunity for those gains). You want to keep the protein as light as possible, since saturated fats interfere with the digestion and synthesis of protein. Examples of light protein include chicken breast, beans, tofu, and lighter fishes such as tilapia and cod.
Protein - Most people would say that it is most important to eat your protein after the workout for recovery, but it has been found that protein beforehand is just as important. Studies have shown that protein intake before a workout will not only help burn more calories, but it will help fuel your muscles during training and it will start protein synthesis during training as opposed to after (quicker muscle recovery = more opportunity for those gains). You want to keep the protein as light as possible, since saturated fats interfere with the digestion and synthesis of protein. Examples of light protein include chicken breast, beans, tofu, and lighter fishes such as tilapia and cod.
Post Workout
For post workout, it is key to get protein in your body so that your muscles can recover. If you don't fuel yourself with protein, your muscles will not grow and they will actually shrink. Even if you have your pre-workout protein as suggested above, it still takes around 3 hours to fully digest and reach your muscles. If you have protein after the workout as well, you get to "double dip" and get even quicker muscle growth and recovery. Personally, I like to workout before dinner so that I can get a full balanced meal as my post workout fuel, but any size snack with at least 15 g of protein will suffice if you aren't able to fit that schedule. Here are the foods I recommend you eat after your workout.
For post workout, it is key to get protein in your body so that your muscles can recover. If you don't fuel yourself with protein, your muscles will not grow and they will actually shrink. Even if you have your pre-workout protein as suggested above, it still takes around 3 hours to fully digest and reach your muscles. If you have protein after the workout as well, you get to "double dip" and get even quicker muscle growth and recovery. Personally, I like to workout before dinner so that I can get a full balanced meal as my post workout fuel, but any size snack with at least 15 g of protein will suffice if you aren't able to fit that schedule. Here are the foods I recommend you eat after your workout.
Lean Protein - As mentioned above, It is crucial that the protein is lean because saturated (animal) fat inhibits quick muscle recovery as your body has to work harder to digest it. Eating protein with minimal fat will allow your body to absorb it quickly, and it will work on muscle repair a lot faster. I usually go for chicken breast as my protein of choice since 1/2 of a breast has 30 grams of protein. The exception to this rule is to eat fish, as they are often higher in fat, but in healthier fats (look at my previous post about fats right here! http://nutritionnatural.blogspot.com/2013/12/get-your-daily-dose-of-fatwait-what.html), which are considered a high quality protein because of the health benefits.
Complete Protein Combinations - These are foods that when combined, provide all the essential amino acids your body needs to be at it's healthiest point. Common combinations are rice and beans, oatmeal and milk, and pita with hummus. As you can see, these mixtures have a grain component (rice, oatmeal, pita) and a protein component (beans, milk, hummus), which make for a complete meal/snack.
Refined Grains - Wait, aren't refined grains supposed to be avoided at all costs? Yes, but post workout is the exception. Refined grains have a higher glycemic index and will replenish your muscles with glucose quickly, aiding in fast and effective muscle growth and recovery. Good examples of refined grains are white rice, pasta, and regular bread.
Low Fat Dairy - Dairy is considered a high quality protein since it contains all 9 essential amino acids. It is composed of 20% whey protein and 80% casein protein. Whey protein is fast acting and absorbs into your bloodstream very quickly, which is why whey protein is often found in protein shakes and supplements. Casein protein is absorbed slowly and doesn't directly promote muscle formation, but it can help prevent muscle breakdown, which is just as important. So with that being said, drinking a glass of milk after a workout is fine, but my dairy food of choice is greek yogurt. Greek yogurt contains twice as much protein compared to regular yogurt (18 grams for 1 cup) and it also is a good source of carbohydrates. A great post workout snack I really enjoy is greek yogurt mixed with fresh berries. Adding the fresh berries provide micronutrients, which are essential to proper body function and also aid in relieving muscle soreness.
Low Fat Dairy - Dairy is considered a high quality protein since it contains all 9 essential amino acids. It is composed of 20% whey protein and 80% casein protein. Whey protein is fast acting and absorbs into your bloodstream very quickly, which is why whey protein is often found in protein shakes and supplements. Casein protein is absorbed slowly and doesn't directly promote muscle formation, but it can help prevent muscle breakdown, which is just as important. So with that being said, drinking a glass of milk after a workout is fine, but my dairy food of choice is greek yogurt. Greek yogurt contains twice as much protein compared to regular yogurt (18 grams for 1 cup) and it also is a good source of carbohydrates. A great post workout snack I really enjoy is greek yogurt mixed with fresh berries. Adding the fresh berries provide micronutrients, which are essential to proper body function and also aid in relieving muscle soreness.
Stay Away!
1)Man made pre/post workout supplements - The general rule of thumb is to always eat natural whenever you can (hence the name and vision of this blog). Certain protein supplements such as whey protein aren't horrible for you, since whey protein comes from milk. But at the same time, think about all the preservatives and chemicals that go into making protein powders. The danger with these supplements is that it often supplies way more protein than we need, and this can lead to further health issues such as kidney stones and kidney disease. Also, protein drinks have very low satiety, since all you are doing is drinking liquid. Eating nutritious food offers the best satiety around, and it has been found that just chewing food brings satiety in it of itself.
2) Greasy food - Greasy food will leave you feeling really disgusting, heavy, and sleepy - things you definitely don't want to feel right before heading to a gym. I mentioned the effects of fat on protein and energy synthesis earlier in this post, so just stay away from it.
Sources:http://sportsmedicine.about.com/od/sportsnutrition/a/B_Vitamins.htm
http://www.fitday.com/fitness-articles/fitness/weight-loss/consuming-caffeine-before-working-out.html
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbs66IOCTq_rFAfrer1Sb1qwQq3G10KRHzq0kXOc8S7KVXOjlv5KDzDpgPH99241O_H-xzghuTUWssp58IQawWC4O2BBMUJjCZy9Zgxze8rd4A90P283zAnPgg0p41Qx8fNwUXeG3onROC/s1600/1267215305_top-10-post-workout-foods_flash.jpg
http://www.bodybuilding.com/fun/ask-the-macro-manager-pre-post-workout-shakes.html
http://www.livestrong.com/article/198253-negative-effects-of-protein-shakes/
http://ndb.nal.usda.gov/ndb/foods/show/850?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=chicken+breast
1)Man made pre/post workout supplements - The general rule of thumb is to always eat natural whenever you can (hence the name and vision of this blog). Certain protein supplements such as whey protein aren't horrible for you, since whey protein comes from milk. But at the same time, think about all the preservatives and chemicals that go into making protein powders. The danger with these supplements is that it often supplies way more protein than we need, and this can lead to further health issues such as kidney stones and kidney disease. Also, protein drinks have very low satiety, since all you are doing is drinking liquid. Eating nutritious food offers the best satiety around, and it has been found that just chewing food brings satiety in it of itself.
2) Greasy food - Greasy food will leave you feeling really disgusting, heavy, and sleepy - things you definitely don't want to feel right before heading to a gym. I mentioned the effects of fat on protein and energy synthesis earlier in this post, so just stay away from it.
Sources:http://sportsmedicine.about.com/od/sportsnutrition/a/B_Vitamins.htm
http://www.fitday.com/fitness-articles/fitness/weight-loss/consuming-caffeine-before-working-out.html
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbs66IOCTq_rFAfrer1Sb1qwQq3G10KRHzq0kXOc8S7KVXOjlv5KDzDpgPH99241O_H-xzghuTUWssp58IQawWC4O2BBMUJjCZy9Zgxze8rd4A90P283zAnPgg0p41Qx8fNwUXeG3onROC/s1600/1267215305_top-10-post-workout-foods_flash.jpg
http://www.bodybuilding.com/fun/ask-the-macro-manager-pre-post-workout-shakes.html
http://www.livestrong.com/article/198253-negative-effects-of-protein-shakes/
http://ndb.nal.usda.gov/ndb/foods/show/850?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=chicken+breast
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