I have found over the years of being a personal trainer that by paying attention to your workout nutrition you can achieve not just better workouts but better results towards your body composition, performance and vitality goals. Let me teach you what I have found to work over the years of coaching.
As stated above, nutrition plays a vital role with your workout nutrition. We can break up workout nutrition into three simple frameworks:
Each of these will have different demands or needs that you can use to your advantage and "fuel" your results and performance.
Please note that everyone may have different preferences. From a physiology standpoint there will be certain energy demands from the stimulus we can support with nutrition. Though, interventions need to also take in consideration preferences so that consistency and compliancy can be executed.
We want to fuel the workout. We want to be focused mentally. We want to maximise our time, effort and focus during your workout.
In the conversation of improving body composition lets have a look at some simple takeaways to help you get the best results:
Pre workout nutrition
Usually eaten within 1-3 hours pre training. The type of foods will depend where you sit on the time stamp. Example. more whole foods that may sit in your digestion heavier for longer will be on the higher side. Getting in a protein shake with water as an example may sit on the lower side.
Protein will help support protein synthesis, build muscle tissue and prevent fatigue. Favourable for body composition goals. Sources may include protein shake, lean meats, amino acids *vegetarian.
We don't want to much digestive stress before or during working out. With this in mind we don't want to have to many heavy fats, even if they are healthy as they can take a while to digest. Coconut oil is a great example of a fat that can be used pre workout to give you more energy and improve your performance during your workout.
Carbohydrate amounts from experience can be determined on your current body composition. Higher body fat = lower carbs. Lower body fat = higher carbs. Carbohydrates can help your performance during your workout by providing blood sugar and aiding glycogen replenishment. Make sure you area also well hydrated before commencing your workout. This will prevent fatigue and make sure you get the most out of your time spent in the gym. The sources of carbohydrates will be dependent on the client though may include rice, oats and potatoes.
I am going to keep this section simple. During your workout we can use supplements like creatine monohydrate, amino acids, carbohydrate powder, electrolytes + more. This is really going to be dependent on where your body composition is at and the stimulus demands of your specific workout.
If your body fat is lower and your workout demands a lot of depletion of glycogen carbohydrate power may be beneficial for performance. If you train in the mornings and don't like eating a lot of food before your workout amino acids EAA may be beneficial.
So to keep things simple and not go to complex..... drink your water. Hydration is so important, cheapest and easiest option you can implement to achieve better workouts.
Once again, we want to get some protein in to aid repair and recovery of the tissue we just stressed during the workout. Your carbohydrate intake can be on the moderate to higher side. Usually, I like to get the most amount of daily carbohydrates in the post training window. I find that this is where clients use them the best and being post workout... are ready to consume food due to being depleted. Fats on the lower side once again due to the slower breakdown it takes inside your digestive system.
Always remember. Your next day pre workout nutrition starts with todays post workout. What you do after your workout will impact the next days quality of output. Fuel wisely.
If you need help with the further details to fine tune your workout nutrition you are welcome to reach out and join our personal training programme.
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At Mind Performance Health our personal training team is equipped to help you achieve the best health and fitness results possible. Some clients wish for a 'head turning' 6 pack transformation. Other clients want lifestyle improvements that include vitality, body fat loss, strength and confidence. Either way we are passionate to help you achieve your desired outcomes.
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Eat For Performance. Train Hard.
Michael Pritchatt
CEO & Founder of Mind Performance Health
When Liz first walked into our studio, she didn’t just come in with a fitness goal, she came in with a mission. A mother on a mission.
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