What should you eat Pre and Post Workout?
Have you ever felt tired or dizzy after a workout? Learn what to eat pre and post workout to maximize energy and recovery from exercise and activity.
Have you ever found yourself in this pre and post workout situation… You went to the gym for a workout on a day that you didn’t eat very well, or perhaps didn’t eat very much, and you experienced these symptoms: dizziness, nausea, weak, rapid heart rate or a lot of sweating.
These are the symptoms of low blood sugar or hypoglycemia. I have seen many clients that had these symptoms while we were training and I’m sure they felt like I had given them the purple cool-aid…
What I had to give them was a power-aid to get their blood sugar back to normal levels, which in turn brought them magically back to life again.
When they are coherent enough to have a conversation, the first question they typically ask me is; what should I eat pre and post workout?
There are two ways of answering this question, the simple way, and the scientific way.
The simple answer, for the active (or wants to be) person:
- Eat a balanced diet each (eating every few hours) so that your blood sugar is always stable. When this has been achieved, you can workout at any point in the day without suffering from low blood sugar symptoms.
- Hydrate yourself and hit your water quota each day. Dehydration is the most common form of chronic fatigue which will mimic some of the symptoms of low blood sugar, including brain fog and lethargy.
- Don’t over-think the perfect food, time, supplements and all of the other non-requisites for a simple workout. If your intention is simply to stay active and perhaps lose some weight, then there is no point in wasting your time (which will result in procrastination) on over-thinking these non-essentials. What is essential is getting your butt to the gym, my friend.
The scientific answer, for the athlete:
- It is called the window of opportunity, which represents the best time to fuel ourselves both pre and post workout. Typically, this period ranges from 30 minutes to 3 hours both pre and post workout.This all depends on the person, their digestive system, the activity they are engaged in and many other factors. To find what your sweet spot is, you will need to experiment with the timing of your meals.
- The best fuel blend for the athlete is a 2:1 ration of Carbs vs. Protein. This combination provides the best sustainable blood sugar or energy levels for the highly active person.
Athletes eat carbs because they are the readiest and most optimum fuel source for anyone who wants to maximize their athletic performance. We can learn a lot from athletes even if we may not want to train like them.
- Snacks and supplements are sometimes necessary as pre and post workout food especially if you have a busy lifestyle. Don’t get caught without a snack or supplement especially pre-workout. (I go into more details on what snacks and supplements I recommend near the end of the video).
Until the next time, my friend, I hope to see you in the gym, make sure you have enough fuel for the fight and to recover afterward so that you may return to the gym another day!
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