Whether CrossFit, Pilates, or weightlifting is your thing, what you eat matters. Fueling your body with the right foods at the right time helps you reach your fitness goals faster.
Your pre and post-workout nutrition depends on the type of workouts you do, your body composition, and your goals.
This guide will walk you through how and when to fuel your body to get the best results. But before we get into more details, here are some general nutrition guidelines to keep in mind when exercising:
Choose high-quality foods such as fruits, vegetables, lean protein, whole grains, nuts, and seeds for optimal nutrition. These minimally processed foods are easier to digest and packed with essential nutrients.
Be mindful of portion sizes. It's best to have larger meals 3-4 hours before your workout and smaller meals or snacks 1 hour prior to exercising.
Stay hydrated. Remember that sweating leads to fluid loss, so make sure to drink an adequate amount of water before, during, and after your workout.
❤️ Pre-Workout
Pre-Workout - Weight Loss Goals
If working out in the AM, I recommend working out in a fasted state.
If working out in the afternoon & evening, pre-workout meals and snacks should include protein & carbohydrates. Protein is what repairs and rebuilds muscles. Eating a bit of protein before exercise can boost protein synthesis during your workouts. Just be sure it’s easy to digest. Go easy on foods high in fat before workouts as this can slow digestion.
❤️ Pre-Workout - Supplements
When it comes to workout recovery, there’s no substitute for proper nutrition. However, science shows some supplements may enhance athletic performance. Here are a few popular workout supplements and the best times to use them:
Caffeine increases alertness and endorphin release, which may improve athletic performance. That said, caffeine can disrupt sleep, so don’t overdo it. Try drinking 1 cups of coffee pre-workout and see if you notice a difference.
L-Carnitine is a naturally occurring amino acid derivative that plays a crucial role in energy production within the body. Its primary function is to transport fatty acids into the mitochondria, where they are metabolized to produce energy. In essence, L-Carnitine acts as a shuttle, helping to facilitate the conversion of fat into energy.
Coenzyme Q10 (CoQ10) is a naturally occurring compound found in the body, particularly in the mitochondria, which are the energy-producing centers of cells. It plays a vital role in the production of adenosine triphosphate (ATP), the primary source of energy for cellular functions. CoQ10 is also a powerful antioxidant, helping to neutralize harmful free radicals and protect cells from oxidative damage. While CoQ10 is primarily known for its role in supporting heart health and energy production, it has also gained attention as a potential pre-workout supplement.
Magnesium is an essential mineral involved in numerous biochemical processes in the body, including energy production, muscle function, and protein synthesis. While it's well-known for its role in supporting overall health and well-being, magnesium has also gained attention as a potential pre-workout supplement.
❤️Other helpful items
⬜ Try Intermittent Fasting or Time Restricted Eating
Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.
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